Fed+Fit Podcast

Today we are tackling the debate of brown rice vs. white rice. If you’ve researched this topic before, you’ve likely found many disagreeing articles diving deep into which is better and why. Today, we want to highlight some of the reasons for the debate and how to apply these thoughts to what works best for you! What’s the difference between brown rice and white rice? First, let’s talk about the components of rice. There are 4 parts to rice: the hull or the husk (the outermost layer), the bran, the germ, and the endosperm (the innermost layer). Here's what makes the two types of rice different: Brown rice is considered a whole grain; meaning it contains all parts of the rice grain. Processed brown rice likely has the hull/husk removed, but still contains the bran, germ, and endosperm, which is what gives it its yummy, nutty flavor. With the majority of the parts of the grain intact, all of the original nutrients of the grain are available. For white rice, the outer layers of the grain (the germ and the bran) have been removed, leaving only the endosperm - AKA the little white grain of rice. Is brown rice healthy? Brown rice is often seen as a healthier option than white rice because it is a whole grain with more fiber so the sugar in it is absorbed more slowly into the bloodstream. If you are having trouble balancing blood sugar, then brown rice may be a better option for you than white rice. Is white rice healthy? White rice is rice that has gone through the process of polishing, which removes the outer layers of grain and leaves only the endosperm. You'll often find white rice with many different names, including long and short grain white rice, sushi or sticky rice, jasmine rice, and basmati rice. It has a higher glycemic index than brown rice, so it may not be a great choice for you if you are struggling with balancing your blood sugar. On the other hand, white rice is a bit easier to digest, so if you are having trouble with digestion, white rice could be the better choice for you. Nutrition Comparison  The nutrition composition of brown rice versus white rice is very similar when it comes to protein, fat and carbohydrate content. Brown Rice Nutrition (long-grain – one serving – 1 cup cooked): Calories – 216 Fat – 1.8g Total Carbohydrates – 45g Fiber – 3.5g Sugar – 0.7g Protein – 5g Calcium – 2% Iron – 4% Vitamin B6 – 15% Magnesium – 21% White Rice Nutrition (long-grain – one serving – 1 cup cooked): Calories – 206 Fat – 0.4g Total Carbohydrates – 45g Fiber – 0.6g Sugar – 0.1g Protein – 4.3g Calcium – 1% Iron – 1% Vitamin B6 – 5% Magnesium – 4% However, there are some key differences in the nutrient composition between brown and white rice; these differences are the fuel for the debate of which is better. Brown rice is known to be higher in fiber and is a good source of magnesium, and higher in B vitamins, folic acid, and iron than white rice. The majority of the fiber and nutrients in rice are actually found in the germ and in the bran, which is why white rice contains less fiber and nutrients. So, is brown rice healthier than white rice? Given the nutrition facts above, you may jump to the conclusion that brown rice is healthier than white rice, but there are a few different things to discuss on this matter before you decide which option is healthiest for you. What's the difference between whole and refined grains? Brown rice is considered a whole grain since none of the grain has been removed, while white rice is considered a refined grain and during the milling process it is stripped down to just the white endosperm portion of the grain. Overall, whole grains have more fiber and essential nutrients and are closer to the original form of the grain compared to refined grains — which is a bonus! However, while there is more fiber in brown rice, the ease in the digestion of certain grain-based fibers can be difficult to navigate,

In this guide to seasonal allergies, we're explaining why seasonal allergies occur and comparing the best traditional and natural allergy treatments so you can find the best ones for you! Disclaimer: This post may contain affiliate links. Any purchases made through these links will result in a small commission for me (at no extra cost for you), but all opinions are my own. You can find our full affiliate disclaimer here.  Congestion, watery eyes, drainage, sneezing, coughing – many of us know these symptoms all too well. If we are familiar with them, we likely experience them at least a couple of times a year. Seasonal allergies can take down the best of us. Let’s dive into what seasonal allergies are and look at different treatment options – including more traditional treatments and natural options. What are seasonal allergies? To make it very simple, seasonal allergies cause an immune response to things in the air that our body is interpreting as harmful. However, in reality, they are not actually harmful. Seasonal allergies are also referred to as hay fever. When is Allergy Season? Depending on what you’re allergic to, you can experience allergies year-round or during specific times of the year. The term “seasonal” allergies relate more to allergies to plants, trees, grasses, etc. that have seasons of when they are blooming and releasing more pollen. Typically, there are two peak times for seasonal allergies: spring and fall. Spring allergy season runs from late February to early summer and fall allergy season spans from August-November (1). What Causes Seasonal Allergies? There are many different things that can cause seasonal allergies but the most common risk factors are a family history of allergies and/or having asthma. Some of the culprits that trigger these allergies are pollen from trees, grass, and ragweed. Mold can also be a common allergy trigger depending on the amount of rain that occurs during these allergy seasons. Here's how seasonal allergies work:  You are exposed to an allergen, for example, pollen. It comes into contact with and passes through your mucous membrane, often in your nose. Your body doesn’t react to the first contact with the allergen, but the plasma cell starts to create an IgE antibody to help protect you from this “threat” (even though we know the pollen is not a true threat). This IgE antibody is like a watchdog that is created specifically to recognize and “fight” against that pollen (also known as an antigen). The next time that you are outside and come into contact with that same allergen, you start to experience a runny nose and/or itchy eyes – which is thanks to the antibodies that have been building up. These antibodies surround themselves around a big cell called a Mast cell – another part of the immune system. The antibodies hang out on this Mast cell waiting for the “threat” to make an appearance and attack whenever it does. When the pollen gets into your system again, the antibodies attack and send signals to the Mast cell to release histamines to help fight against it. Histamines are released to expel the threat – this triggers mucus production which tickles your throat or nose to make you cough or sneeze to get rid of the invader. Ultimately, your body is trying to evacuate what it has interpreted as “dangerous offenders”. Seasonal Allergy Symptoms Allergy symptoms can differ from person to person but often show up as: Congestion with a runny or stuffy nose Sneezing Itchy or watery eyes Scratchy throat or cough Headaches or pressure in the sinuses are also common symptoms Traditional Allergy Treatments Antihistamines  Overview: Antihistamines are a common allergy treatment and likely one you’ve heard of. They come in different pill or liquid forms and they do exactly what you’d think from the name – block histamines. Antihistamines help stop your body from releasing histamine to help prevent the symptoms of the run...

On today's episode, I'm sharing the future of Fed & Fit.  We'll be talking about where we're headed, how we're evolving and big changes for the Fed & Fit Podcast in the future. We're back with our 200th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 200 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 200 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Welcome! Thank you for being here today. Whether you are listening real time, or you're listening at some point well into the future, it is an honor to speak with you. So today’s show is going to be a little bit different. And you will see very quickly why. I’m going to go ahead; and this is episode number 200. Can you believe it? Episode number 200. I can’t believe it. We started this podcast in January, the very first Monday in January 2015. And now we’re well into 2019, 200 episodes in, and later. And gosh, it has been quite a ride. In this time, I got married. I married the man of my dreams in 2015, in October. I turned a blog into a business. Who knew? Man, when I started this thing I did not know. I had an idea, and a hope, and an inclination. But when you start something new, you just don’t know all the time if it’s actually going to work. Because I didn’t know how to make it work. And I learned that as time went on. So I found a way to turn Fed and Fit into a profitable entity. So much so that I was able to leave my job. I started the blog in 2011, in the summer of 2011, and that was; it feels like a million years ago and it feels just like yesterday. I vividly remember all of it. In fact, I wanted to start Fed and Fit about a year before I did because I didn’t have a name nailed down. And also, I suffered from that imposter syndrome that so many of us still suffer with. Myself included, on occasion. Because I thought to myself; who am I? Who am I to start this thing, and put my voice out there? I had some schooling, and some knowledge under my belt, and some personal experience, but who am I? And as time went on,

On today's episode, I'm talking with Laurel Kinney, personal stylist, all about elevating your personal style!  We chat actionable tips on how to curate a wardrobe that celebrates YOU! We're back with our 199th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 199 Links and Such Find out more about working with Laurel HERE. Episode 199 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 199 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And we are back today with a very special interview. The first time I met her, I remember thinking; I cannot wait to invite you on my podcast. But I might wait a second, because I don’t want to weird you out yet. {laughing} Today we’re talking with Laurel Kinney. I’m going to tell you a little bit about her, and then let her introduce herself a little bit more. Laurel believes that your personal style; yes, we’re talking personal style today. Is the unique ingredient that lets the world know who you are. And for her, there is no better feeling than helping you discover the wardrobe that makes you feel the most you. Her background is in social work, and she uses a psychological approach to styling that’s different than what you see on those makeover shows. There’s no ridicule or judgement as we process where you're at style-wise and help you meet your goals. Laurel assess you as an individual, taking into account your body type, your budget, how you like to spend your time. She believes that fashion should support you; be an enjoyable, creative outlet that makes you feel confident. And the process of shopping for a wardrobe you love shouldn’t be a rule filled pain, but a fun and easy endeavor with positive results. Oh my gosh, you’re talking to my soul! Welcome to the show, Laurel! Laurel Kinney: Thank you for having me! I’m so excited. Cassy Joy: I’m so excited too. Just to tell you guys a little bit of background; how Laurel and I first met is I was; gosh, I don’t know, maybe 6 months, 7 months postpartum. And I was in that stage where I was tired of the stretchy pants. And I was tired of staring at a closet full of clothes that either didn’t fit me, or just didn’t feel like me anymore. Because it was pre-baby stuff. It was all of that prematernity clothes. It just felt like it was haunting me. So I was desperate. I reached out for help. I found you on Instagram, and then found your website, and loved all of it. I loved your personal style, but really what you’re about. She happens to be somewhat local to me; but she travels all over the nation. She is a renowned speaker. And I just really value your opinion and all the things that you did for me. She came into my closet; and like I said, there was no judgement. She went through everything in my closet. Helped me weed it all out, and then come up with a new plan. I’m just so excited to share some of your wisdom with folks today. But tell us a little bit about you. I’d love to know; how did you become a personal stylist? What was that journey like? Laurel Kinney: Well, it was fraught with lots of frustration in the beginning. Like; is this going to work? I mean, like all small business owners, there’s a good amount of anxiety and fear in the beginning. Sort of like that imposter syndrome where you’re like; ok, today I am this. And yesterday I was that! Ok, I guess you’ve got to start somewhere. {laughs} I was a disgruntled social worker,

On today's episode, I'm talking with Lindsey of Sleep Little Lamb, a certified baby and toddler sleep consultant, all about how to create healthy baby sleep habits.  This is one of our most requested topics to dive into, and we can't wait to share what we've learned from the experts! We're back with our 198th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 198 Links and Such Find out more about working with Sleep Little Lamb HERE. Episode 198 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 198 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am really, really excited about today’s episode. It’s probably one of the most asked and avoided questions {laughs} that I have gotten on Fed and Fit since having a baby. Today, we are chatting with Lindsey McGonegal. We’re going to talk about the science of baby sleep. She is from Sleep Little Lamb. I cannot wait to introduce you to her. So, to tell you a little bit about her. She’s a certified baby and toddler sleep consultant with a bachelors and graduate degree in psychology and a pastoral care to women. Decades of experience in child care and education. Plus two little girls of her very own who struggled with sleep. She knows first-hand the hardships of extreme sleep deprivation. I was there, in parenthood. With her personal and professional experience, plus passion for helping women. She has helped hundreds of families get the rest that they need to thrive and enjoy life again. And I mean; that sounds like an extreme statement. But it is so true. After working; our family worked with Lindsey. Grayson was 11 months old when we finally decided we needed to do something. She was; and I’ll share a little bit about what we were doing in a second. But found Lindsey through a friend of a friend. And she came in, and really, I feel like I have a whole new lease on life. All of us do; all three of us do. Grayson is healthier and happier. And Austin and myself are rested for the first time in a year. So, welcome to the show, Lindsey. So excited to talk today. Lindsey McGonegal: Thank you so much. It’s so great to be here. Cassy Joy: Oh, I am so excited. And I get to finally answer everyone’s questions by referring them to you. {laughs} Lindsey, to share a little bit more. One of the reasons that I really, really appreciate and look up to her is; I think you understand the basis that there’s no one size fits all for babies, which I really appreciated. And you have really done the leg work of the research of staying on top of the latest literature. And she came over to our house, and walked us through this first night. We chose a gradual withdrawal method. I’m sure we’ll touch on some of that a little bit. But one of the things I really appreciate was; because I’m sure you could see just the stress and the worry on me and in my eyes. And then, you explained the science as a geeky, scientist in many avenues. And I know a lot of our listeners are, as well. That is what spoke to my heart and put me at ease. Just understanding, developmentally, what’s best for baby. So, anyway. I will promise not to take over the whole show. Can you share just a little bit about you, and what inspired you to become a sleep consultant? Lindsey McGonegal: Yes, of course. Well, I’m a California girl, but transplanted to Texas a couple of years ago. At that time,

On today's episode, I'm talking with listener Katie about navigating postpartum body confidence. We're back with our 197th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 197 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 197 transcript Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back. It’s been a while since we’ve done one of these, but this was a really wonderful opportunity to chat with a lovely listener and reader. I would love to introduce you to Katie. She hails from Indianapolis; I almost said Minneapolis. Katie: Indianapolis. Cassy Joy: {laughs} Indianapolis. And we’re going to do a reverse interview. So the way that these interviews work is Katie has written in with a wonderful question, or set of questions, and instead of politely answering her via email, {laughs} I asked her if she would come on the podcast and we could have a conversation because I really think that what we might talk about today would resonate with a lot of folks. So welcome to the show, Katie. Katie: Thank you for having me! I’m so excited to be here. Cassy Joy: Thank you so much for making the time to come on. I know you’ve got a lot going on right now. So we will cut into it. Do you mind sharing a little bit more about yourself with all of our listeners? And then we can get into the discussion and maybe some questions you’ve got. Katie: Sure. I’m a 34-year-old first time mom. I have a son named Clay who is about 10.5-months old. I live in Indianapolis with my husband of 2.5 years, Chris. And our two dogs; our two puppy children. I worked for Target Headquarters up in Minneapolis for about 7 years out of college, and I moved back to Indi, where I’m from, to work for a small digital marketing start up for the last four to five years. And after having my baby, I transitioned to working part time. And I definitely wrote in with a question that I thought could, like you said, resonate with some of your other listeners. But after having my baby, essentially I’m struggling with what I think is a weight loss plateau. But along with that, some body image and confidence issues. I do definitely want to start with this is not the world’s biggest problem. And I totally recognize that. I feel beyond blessed in my life. But this has been kind of a mental struggle for me. Being tired postpartum, period. I know a lot of people are dealing with a lot more serious things going on, or possibly even infertility, or other issues like that. So I don’t want to downplay any of those with nutrition or weight loss conversation. But it’s definitely been something that I’ve struggled mentally with that I wanted to reach out and see if you had any advice on. Cassy Joy: I’m glad you reached out. And I’m glad you kind of started the conversation by addressing that. Because I think that folks who are blessed with healthy babies, healthy pregnancies, it’s an incredible blessing. And that also doesn’t make your experiences less than. Or less worthy than. In whatever state you're in. So I think that’s really wonderful, and I’m glad that we are having this conversation. Tell me a little bit more about yourself, your pregnancy, your journey in the last 10 months. Are you still breastfeeding? Or if not, did you? Just kind of some of those things that might play into our conversation. Katie: Yeah.

On today's episode, I'm deep diving into the 5 reasons to switch to safer products in your household!  We'll talk about all the ways the products we use on our skin and in our house can affect our health, the environment, and the ones we care about the most. We're back with our 196th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 196 Links Shop Primally Pure HERE (use the code FEDANDFIT15 during the month of March for 15% off your first order!) Shop Beautycounter HERE. Shop Branch Basics HERE. Episode 196 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 196 transcript Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well-balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Today we are jumping into a topic that’s near and dear to my heart, and it has been for a very long time. But especially so in the last 3 years. We’re going to talk about five reasons to swap out the products you use on and around your body for safer ones. Why is this so important? Why is it important that we pay attention to the window cleaner? Why is it important that we pay attention to the nail polish? Why is it important that we pay attention to body lotion, diaper cream, diapers, carpet cleaner? You name it. Why are these things so important outside of the obvious? So, I’m going to rattle of five reasons that I think, I hope, help expand your minds, and understand that swapping for safer products is not an activity where we’re just trying to keep up with the Jones’. There needs to be a new way to put that. Because these days it’s not so much keeping up with the Jones’ as it is keeping up with the new crunchy fad, right? I know that all of us in this industry probably have felt that at one point in time. We think; oh, gosh. Now we’re drinking bone broth. That must be the new keeping up with the crunchy Jones’. Or oh gosh, now we are all concerned about; oh my goodness, heavy metals in our lipstick. And oh gosh, now were putting collagen peptides in our coffee. I mean, it’s just; I do all those things.

On today's episode we're chatting with a dear friend and baby making and beyond expert, Liz Wolfe!  She is the co-creator of a brand new (and highly anticipated) online resource for all things pre-conception, fertility, pregnancy, and beyond, that you will not want to miss! We're back with our 195th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 195 Links Click HERE to find out when Baby Making and Beyond goes live, and to download FREE recipes from the program! Episode 195 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 195 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today I’m joined by a dear friend; one of my favorite humans on this green earth. Liz Wolfe is here. And the crowd goes wild! {laughing} Liz Wolfe: {laughing} Cassy Joy: That’s what I imagine in my head. Liz Wolfe: Me too, me too. Cassy Joy: We need some canned applause. Liz Wolfe is a health and wellness writer and a nutritional therapy practitioner; also known as an NTP. With a passion for real food, safe skincare, and healthy babies and families. Her work includes the Wallstreet Journal bestseller, Eat the Yolks, and the Purely Primal Skincare Guide. And she co-created the online pregnancy and parenthood community, Baby Making and Beyond. Which is set to launch; now. {laughs} Liz Wolfe: Yeah. Cassy Joy: She blogs at www.RealFoodLiz.com and cohosts the Balanced Bites podcast. In her spare time, she chases her rambunctious toddler in their new lakefront community. Welcome to the show, Liz! Liz Wolfe: Well thank you for having me on. I always love when we get to connect. Cassy Joy: I do too. It’s the best. You’ve been on here; this may be your fifth or sixth time. Liz Wolfe: You think? Oh my gosh. I was trying to remember the different times I’ve been on.

On today's solo episode, I'm going to be chatting all about my favorite healing foods!  We'll dive into what they are, how they work, and how to incorporate them into your daily diet. We're back with our 194th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 194 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 194 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we are going to dive into some geeky nutrition science. Are you ready for this? Are you holding onto your seats? Are you on the edge of your seat holding onto it? {laughs} I’m not quite sure which analogy to use in this instance, because I’m sitting on the floor in my guest room at my house, because this is where I record podcasts for some reason. It’s because it’s the only door now that we have a little baby that I can really hide behind that’s far enough away from her where I’m not going to wake her up with my exuberant chitter chatter. Ok, so. {laughs} I’m excited about today’s episode because it really plays the heartstrings of the deepest part of my nutritionist soul. You know, when I first started Fed and Fit, the blog; when I very first started Fed and Fit, I still have days where I feel like I have no idea what I’m doing. But when I very, very first started, my original concept was I was going to share a dinner recipe. Every single post that I would post would include an entire dinner menu. I think I started off with a fourth of July burger spread, and I was going to do the burger recipes, and the toppings, and the sides, and the dessert, and even a drink. And I did that one time, and I never did it again! {Laughs} Because I was sharing four or five recipes in a single post. And then it evolved. And the 2.0 version of my vision for my Fed and Fit, the blog. If you're wondering,

On today's solo episode, I'm going to be chatting all about how to pick a side hustle, and all of the decisions that go into determining if one is right for you! We're back with our 193rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 193 Links: Visit the Nutritional Therapy Association HERE. Find out more about joining Beautycounter HERE. To see what Etsy is all about click HERE. Find the Forbes Article on Side Hustle HERE. Episode 193 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 193 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. Today we are going to chat business. Ae you ready? Are you ready for this? {laughs} Business has accidentally become my favorite thing to chat about. Diane Sanfilippo and I, and Juli Bauer Roth, and Lexie Davidson, my friends and colleagues in the industry. Of course, Amber Golden and Jessica Gertner, who both work with me here at Fed and Fit. All of these people; we’re all birds of a feather because we all cannot stop talking shop. It doesn’t matter where we’re at. If it’s someone’s birthday; we just want to talk shop. And it’s my favorite thing ever. I love it so much. Because it’s just the landscape of business these days. It’s just changing so quickly, and it’s so fascinating. And what it means, really, if you want to boil it down, is there is just a heck of a lot of opportunity for everybody right now. And that is just really dang exciting. You get to essentially; it’s the world that I feel like is coming into reality is the world that my parents promised me growing up. And I’m sure everybody’s loving parents said the same thing. But it was; “You can do anything you want to do.” My parents told me that over and over again. And maybe not everybody hears that. But I did. I heard it a lot growing up. And it was definitely during some very formidable...

On today's solo episode, I'm talking about how to prioritize your proteins in a way that makes sense for YOU.  We will chat through common meat classifications, what certain terms mean, and some good, better, best options for you and your family!   We're back with our 192nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 192 Links: ButcherBox Episode 192 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 192 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back with a little geeky skincare. No, sorry! {laughing} Not skincare science. Although, I guess what we’re talking about today could actually yield some skin results. Some healthy skin. We’re talking today about healthy protein. Geeky protein nutrition facts. That’s what I wanted to say. This is a question I get a lot. And the base of the question is; I hear you. I want to switch my family. Our groceries over to healthier options. I really understand why. But it’s so intimidating because of the price tag. If I go to the store and I buy nothing but organic, and grass-fed, and wild, then I feel like I can feed my family for two nights before I’ve blown our grocery budget. And I hear you. I really, really do. So what we’re going to talk today about is really how to prioritize your protein budget. And then we’re going to give a good amount of background information on what you might want to know leading up to that decision. And at the end of the day; you do you. You do what makes the most sense for you and your family. I can tell you at the end of the episode what I do with my family. Let me make a note of that so I don’t forget. {laughs} So I can make sure to recap on that, so you have a good idea of how we make real life decisions. So, why are we talking about animal-based proteins only?

On today's episode I'm chatting with Dr. Deanna Minich all about her concept of The Rainbow Diet, which is a way to help you to understand the physical and energetic properties of foods through their colors, and the "seven systems." We're back with our 191st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 191 Links: Visit Dr. Minich's website HERE. Take The Spectrum Quiz HERE. What is The Rainbow Diet?  Find out HERE. Order your copy of The Rainbow Diet HERE. Order your copy of The Whole Detox HERE. Order your copy of Chakra Foods for Optimum Health HERE. Episode 191 Sponsors and Featured Partners Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 191 transcription Cassy Joy: Today’s show is brought to you by the Fed and Fit Team! We wanted to tell you about our brand new book; Cook Once, Eat all Week. This book is hitting shelves April 23 of this year, and is finally an answer to the big, hairy, meal prep riddle. We are solving two really big problems with this book. Number one, we have found a way to save you loads of time on meal prep. And number two; this concept is designed to save you a lot of money on your groceries, while still getting a fresh, delicious, healthy dinner on the table. The concept is simple; we take big batch protein; veggies, a big thing of veggies, and another either second veggie or a starch, and prepare them on what is considered your prep day. Minimal time in the kitchen. Then we walk you through how to assemble the prepared and/or cooked components into three different, delicious, fresh meals. We include shopping lists, detailed prep day instructions, macros for those who need them. We have egg-free, dairy-free, nut-free, gluten-free, all the frees considerations. And we wrote every single recipe in the book to be as family friendly as possible. This book includes 26 weeks’ worth of meal-prep; that’s half a year. A handful of other especially fast dinner ideas. And an extensive outline for storage and reheating best practices. Tens of thousands of people followed along; many of you are listening! Followed along when we released the Cook Once, Eat all Week blog series last year. And we are so thrilled to bring you even more of this life-changing meal prep approach. Cook Once, Eat All Week is available for preorder right now on Amazon. Thank you so much for your support, and for sharing this concept with your friends and family. So many of you talked about it on social media, talked about it in your stories. Told your friends to go preorder the book. It just means the world to us. And it really actually makes a difference in the fate of this book. So thank you so much for your support. Thank you for ordering it, preordering it, and getting excited. It’s going to be out so soon! You can catch al ink to the preorder in the show notes, or you can just head on over to Amazon and type in Cook Once, Eat all Week. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am really excited about today’s episode. I’ve been looking forward to this one for a while. We have invited Dr. Deanna Minich onto the show. We’re going to talk about chakra foods for optimal health. And I’m going to tell you a little bit about her, and then allow her to introduce herself, and we’re going to get into some of these questions. Dr. Minich is an internationally recognized teacher, author, scientist, speaker, and artist. I essentially want to be her when I grow up. {laughs} She has more than 20 years of diverse well-rounded experience in the fields of nutrition and functional medicine, including clinical practice, research,

On today's episode I'm going to be walking you through my tips on how to recover from a binge.  It's a topic that not many people love to talk about, but because we're imperfect, the chances are we've all been there at one time or another!  No shame, no guilt, just actionable steps to keep moving forward. We're back with our 190th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 190 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 190 transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure natural Australian honey from the highest quality beekeeping families. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I excited about today’s episode, because we are going to tackle a very popular topic. {laughs} It’s popular, but we’re all secretly interested in it. It’s not necessarily something that we want to broadcast and share with the world. So instead, I’m going to broadcast it and share it with the world {laughs} so you can maybe get some tips for something that I feel like might be very relatable for so, so many of us. Today we’re going to talk about how to recover from a binge. And let’s define that, because I’m not necessarily talking about; I guess it could relate to just about any binge. Minus the scary dangerous ones {laughing}. Talking about food binges, maybe a weekend and you went out with your girlfriends and you had way more wine than you normally have. Or cocktails and desserts. Everything was on your plate. There are a couple of things at play here. If you are in the middle of a reset, or in the middle of some sort of dietary or wellness challenge, then you might feel like you just messed up. Because you're probably not feeling well, and that willpower muscle that you were working on building these last several days or weeks or however long you’ve been in the challenge, you kind of start to feel like; oh my goodness! Did I just go backwards in all the progress I had made? So you have this mental battle of guilt, and wondering; how much damage did I just do that I’m going to have to try to undo? Am I going to have to go through that whole thing again? Am I going to have to go and work from the beginning all over again just to get back to where I was? Those are the things that rattle around in our heads. And I’m saying this because I’ve been there, y’all. I have been there. I’ve gotten to the point where; maybe it was a special occasion. Maybe it was a wedding. And I said; oh, it’s a wedding. I’m just going to go ahead and have the cake and the; what’s, beef wellington is a really good example. Beef wellington is one of those dishes; it’s beef wrapped in all kinds of yummy things, but also is a puff pastry of some sort wrapped around it. And it’s lovely, and it’s amazing, but it’s definitely not gluten free. When gluten free puff pastry becomes a thing, you better bet we’re going to put a beef wellington recipe on Fed ...

On today's episode I'm going deep and chatting at length about 7 reasons not to diet.  This special episode gets down to the REAL reasons why dieting might be hurting you more than it's helping you! We're back with our 189th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 189 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 189 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am excited to be back today. It has been; man. We’re just two weeks in, and it’s been quite a year already {laughs} hasn’t it? Anybody else? Anyone else feel like it’s been quite a year already? We are gearing up for probably; not probably. The biggest year of Fed and Fit. And it is very exciting. Lots of moving parts and pieces. Lots of really fabulous contributors on board to help make things bigger and better. And just; it’s shaping up folks, we’re getting there. Ok, so. I couldn’t help but give y’all that little update. Today we’re going to talk about 7 reasons not to diet. Now let me just throw in a really quick disclaimer. I am not saying that you do not need to diet. If that is something that you're listening and you're in the middle of a diet and you feel really good about it and you're making improvements that you would not have made otherwise, and you believe this is the right choice for you; then by all means, continue. Keep doing that. Tune out. You can come back and listen to this later if you decide that you might need to hear what I’ve got to say today at a different time. But, if you're the kind of person that is looking for maybe a different perspective on diets. And maybe you would like to know from a different vantage point. What else should I be considering, or could I be considering when it comes to diets? Aside from the onslaught of commercials, and lose 20 pounds by spring break kind of advertisements that we’re being just peppered with right now. So that’s what we’re going to chat about. I have come up with seven reasons not to diet. And I have lots of good reasons for these reasons, and we’re going to go through them one by one. I hope that they are helpful. I hope that the help you make a very informed decision on what is the right path forward for you. And again, like I said, at the end of the day; and I say this in a lot of my work. I really don’t care what you choose. I just care that you have all the information so that you can choose powerfully. Alrighty. So if you're looking for a reason not to diet, reason number one {laughs}; because I definitely, my take on then, which we’ll obviously expand today. My take on diets are that they aren’t actually as necessary as we might think they are to achieve what we thin we want to achieve. So reason number one not to diet; you are an entirely unique individual. Nobody looks like you. Nobody acts like you. Has your upbringing. Your laugh. Your voice. Your talents. Or your preferences. Which is why there is no reason at all to think that an out of the box, non-custom diet is going to fit you perfectly. Right? It’s like trying to fit a square peg into a round hole. It’s just, you're never going to find a diet that feels perfect for you. Because you are entirely unique. Ok? Just let that sink in. I’m going to roll through these really quickly, actually, because I think they’re better said quickly. Number two reason not to diet. You don’t actually want what a diet will actually deliver. You probably want long-term results, right?

On today's episode, I'm chatting with Rebecca Scritchfield, RDN, EPC all about the ideas of body kindness, ditching diets, and finding a sweet spot where nutrition, taste, and pleasure are combined to create a sustainable way of living and relating to your body.  This episode is such a wealth of knowledge and I can't wait to share it! We're back with our 188th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 188 Links: Find Rebecca's blog HERE. Find Rebecca on Instagram HERE. Grab your own copy of Body Kindness HERE. Episode 188 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 188 transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics help nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host; oh, and happy New Year! {laughs} So exciting. I am your host, and back with a really fabulous guest interview. We wanted to kick the year off really well. Set the tone. We have invited Rebecca Scritchfield; did I say your name right, Rebecca? Normally I ask before I record. Rebecca Scritchfield: That’s great! You did it perfectly. Cassy Joy: {laughs} We’re going to roll with it. Rebecca Scritchfield: {laughs} Cassy Joy: I told her. I was like; I just like; it’s an informal show. So we’re going to follow through on that. So let me tell you a little bit about her. I really love this bio. She says; what if you accepted yourself just as you are, and treated your body with kindness? Rebecca Scritchfield is an award-winning health at every size dietician and exercise physiologist. She is the author of the book; Body Kindness. Transform your health from the inside out and never say diet again. Amen sister! And she’s the host of the Body Kindness Podcast. She has a free anti-diet get started course at bodykindnessbook.com/start. And she provides private counseling, virtual support groups, workshops, e-courses, and more. You can follow her on Instagram at Rebecca Scritchfield. So welcome to the show Rebecca! I’m so excited to chat today. Rebecca Scritchfield: Thanks for having me. Cassy Joy: Oh my goodness, thank you for coming on. I’m sitting in our guest room in San Angelo, Texas. We’re visiting family. And I just; it’s so funny being around a bunch of folks. I mean, everyone you can feel that they’re on the cusp; they’re like; should I do a diet? It’s 2019. Rebecca and I are talking on January 1st. So a lot of this New Year energy going on right now. And it’s just so interesting what this time of year, the commercials we see, and the things that we consume on social media. There’s just so much out there. Anyway, I’m excited to chat. Could you tell us a little bit more about your story? How you got to where you are, and why you are passionate about this important mission? Rebecca Scritchfield: Sure. Thank you. Yeah, I’m all about the New Year, same me philosophy.

On today's episode, I'm going to be exploring the concept of keto with my good friend, Diane Sanfilippo.  We'll talk about what keto is, who it's potentially for, who it's not for, and chat about her new book, Keto Quickstart, as a way to mindfully segue into a more keto based lifestyle.   We're back with our 187th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 187 Links: Find Diane's blog HERE. Find Diane on Instagram HERE. Grab your own copy of Keto Quickstart HERE. Grab your own copy of Practical Paleo HERE. Grab your own copy of 21 Day Sugar Detox HERE. Episode 187 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 187 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a very special day for me, and for you! {laughs} Diane Sanfilippo: {laughs} Cassy Joy: She’s been here before. I’m so excited; it’s always a wonderful conversation. Very enriching. I’m really excited to reintroduce you all to Diane Sanfilippo. To give you a quick background; she is the owner and founder of Balanced Bites, a certified nutrition consultant, and two-time New York Times’ bestselling author of Practical Paleo, the 21-Day Sugar Detox series, and co-author of Mediterranean Paleo Cooking. She holds a BS from Syracuse University and is certified in holistic nutrition from Bauman College. Which is also where I attended! And then holistic lifestyle coaching from the Chek Institute; and Poliquin Biosignature Modulation. I hope I said that correctly. Diane Sanfilippo: Mm-hmm. Cassy Joy: Oh my gosh, I’m nailing it! She writes for her popular health blog, BalancedBites.com, and is the cohost of the top rated weekly health podcast, the Balanced Bites podcast. It’s fabulous. It’s available for free from iTunes. In 2016, Diane released an updated and expanded second edition of her runaway hit, Practical Paleo. Everyone needs this book. Which has sold over half a million copies, and spent a total of 97 weeks on the New York Times’ Bestsellers list. That is phenomenal. Her most recent book; oh, nope. {laughs} Diane Sanfilippo: {laughs} Cassy Joy: Her most-most recent book is the one we’re going to talk about today, because on January 1st, 2019, Diane will release Keto Quick Start. A beginner’s guide to whole foods ketogenic diet. She lives in San Francisco with her wonderful husband, Scott, and two fur babies. Welcome to the show, Diane. Diane Sanfilippo: Hi, friend. Did we do this from the back of an Uber the last time I was on the show? Cassy Joy: {laughs} I think we did. Diane Sanfilippo: {laughs} Cassy Joy: We recorded a travel tips episode. Diane Sanfilippo: That was fun. It’s nice to be sitting somewhere cozy today, just in my little office here. Cassy Joy: I know!

On today's episode, I'm chatting about why it might be a good year to rethink your traditional New Years resolution strategy, and brainstorming some ways to look at the new year differently! We're back with our 186th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 186 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, high-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 186 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I hope this finds you well, and merry, and bright, and light. {Laughs} And all the wonderful things that are going on this time of year. I’m sitting here drinking Topo Chico, which is a sparkling water, out of a wine glass. So it’s extra festive. And what we’re talking about today is rethinking your resolution. Every year, I like to address resolutions head on. Really look the them right in the eyes, stare them down. Figure out why they work, why they don’t work. Why do they sometimes feel like such a good idea, and then they turn out to feel like the worst idea ever. Or they turn into a trap door that we fall through and we feel really bad about ourselves. Resolutions are really tricky. And if you're thinking about them; maybe you're not the resolution type of person. And I absolutely get that. But if you are the resolution kind of person, I think this is a very timely conversation. And even if you are not the resolution kind of person, I think you're going to enjoy today’s episode. We’re talking about rethinking your resolutions. And what you're not going to hear me say is you're not going to hear me talk about coming up with a theme for 2019. I’m not going to talk about having a buzzword, or even a specific goal. We’re not going to talk about that. We’re not going to talk about how to come up with an exact metric that you can use as your resolution for 2019. We’re not going to say; I’m going to eat healthier in 2019 and I’m going to do this, and I’m going to do that! Because when we say what we are going to do in that tone, and in this context of; it’s late December BUT in 2019 I’m GOING to do blah, blah, blah. If I could capitalize the but, and the going, I would in that sentence. Because those are the two things wrong IMHO; in my humble opinion, wrong with New Year’s Resolutions. Because, we see them as contrary to our current way of living; as the but. Right? We see them as against the way we’re living right now. And GOING; I’m GOING TO means, I’m not doing it now but I will. I’m going to do this one day. And it comes across like a wish. Like a hope and a wish. It doesn’t sound like you have a whole lot of buy in, is what I’m trying to get at. When you say; I’m going to do this in 2019, it sounds a heck of a lot like you are not identifying as that person and as that resolution. It’s not real in your head yet, and you almost are waiting for the year to prove it to you that it’s actually going to happen. I hope this is making sense. Hopefully someone around is nodding their head while they listen. So, how do we rethink a resolution? Aside from saying, I’m going to lose 20 pounds in 2019. But in the meantime, I’m going to go ahead and gargle some eggnog. Right? It doesn’t feel real. It feels like a wish, and saying; I’m justifying my overindulgence in 2018. And you guys know that I have no problem with indulging. I’m all about the holidays, and indulging, and living, what is it? My sister, who is much cooler and younger than I am, she tells me to go live my best bougie life.

On today's episode, I'm deep diving into one of the most asked questions I get - how I broke the diet cycle in my own life.  In today's society, this is a struggle that runs deep in the lives of so many people, and while I don't claim to have it all figured out, perhaps sharing a bit of my story will empower you to take the first step in breaking this cycle for yourself. We're back with our 185th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 185 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 185 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I’m so excited to talk to you today. We are going to tackle a pretty big topic. And when we wrote this down into our content calendar, today’s topic, it sounded so simple on paper. {laughs} It sounded so simple, we were just choosing a topic that we wanted to address on the podcast. We very carefully chose this one today. We’re talking about how I, personally, broke the diet cycle. It happened years ago. Or at least it started happening years ago. And as we’ll talk about today, it’s something that I continuously work on. It’s one of those things you're never done really working on it. And we wanted to chat about it right now; right in the smack-dab center of December, because, like we did when we did that little jump start on resolutions a few weeks ago. We really want to get in your ear now. I want to get into your ear before all of the diet commercials start flooding our televisions. Before all of the before and afters start flooding our Instagram. I want to just get into your ear, and maybe propose a slightly different alternative. Alright, so how the heck did I do this? First let’s start with my story. And the reason why this all of a sudden felt much more daunting than I anticipated when we wrote the topic down, because when I was sitting down making my notes on today’s podcast. All the outline that I wanted to discuss, I realized that I’m pretty far down this road. And granted, it is something I still work on day to day. Or maybe it’s less frequent now; maybe on a weekly or sometimes just a monthly basis. It rears its ugly head. I really had to time machine myself back to; what was that breaking point? When did I break up with diets? What were the emotions around it? What did I feel? Why did I do it? How did I do it? I chatted with my team, because when we have kitchen days, we chit-chat all day long about; gosh, if there could be a fly on the wall {laughs}. There is probably some dirt that we throw around when we’re cooking. Just our view on the diet industry. And I don’t have nice things to say about it; I’ll just start there. Ok, so what is my story? For those of you who are relatively new listeners, welcome. My name is Cassy Joy Garcia, like I said. And I got my start in the health and wellness industry with a blog that I started back in 2011. It was June 2011, and I started it really on the tail end of my major transformation. Granted, like I said, it’s something you're never done with it. Or you're not ever really done with it. But I had had a breakthrough, and I was making things happen. And I wanted a blog so that I could share it. Because everywhere I went, I had folks that asked me. I was essentially a different person. Yes, I looked different, but how I showed up to people was very, very different. All of a sudden, I was a much more confident version of myself. I was much happier. I was much more positive.

On today's episode, I'm taking all of your amazing feedback and working through your 5 biggest pain points of 2018!  My goal on this episode is to take these common struggles, and to help you find simple strategies to move forward and beyond what's holding you back.  I hope you love it! We're back with our 184th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 184 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 184 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am thrilled to have you here today. Thank you so much for dialing. I am jumping into this episode with a plan of action. I want to tackle your biggest pain points. If you follow me on Instagram, over at Fed and Fit; pretty simple name. If you're listening to the podcast, you probably know the name. {laughs} Try to keep it simple across the board. If you follow me over there, and you watch my stories, you saw recently I asked you a question. I wanted to know what has been your biggest healthy lifestyle pain point of this year? And the feedback that I got was wonderful. If you're listening and you did provide feedback; thank you very much for participating. It was very interesting, enlightening. And what we learned; we studied, we downloaded all of your wonderful responses. Thank you for being so candid and honest, because it really helps us figure. I respond to your feedback like that in two different ways. The first way, of course, is as a human being. Because a lot of your pain points are also my pain points! And I feel them on a very personal level. And then I also respond to them from a business perspective. Because we at Fed and Fit, we are really working hard to make sure that we’re helping to address those pain points and maybe make light, or provide new alternative solutions, or a new light, or a new perspective on some of these things that we keep running up against. So that’s kind of what we’re going to talk about today. We found that a lot of y’all’s feedback fell into about five, roughly five different buckets of pain points, with varying subtleties amongst all of your answers. But I think it’s a great opportunity to tackle these five. And I’m not approaching this conversation as a; here are your answers! Here are your solutions {laughs}. Because I don’t have all the answers and all the solutions. But what I can do is I can maybe provide some talking points around some of the feedback that you provided. And maybe, just maybe, it helps establish a slightly different perspective on something that’s so perplexing. Because what I have learned in my own life is it’s often those questions that I puzzle with, and I puzzle some more. If you think of the Grinch who Stole Christmas. When I’m puzzling and puzzling some more,

On today's episode, I'm chatting with clinical nutritionist, Jessica Flanigan all about her work on developing the Loving Diet, a way of transforming chronic illness from enemy to ally through a heart-body approach to healing. We're back with our 183nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 183 Links Visit Jessica's website HERE. To read The Loving Diet click HERE.  Episode 183 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Primally Pure - One of my favorite safer skincare companies, use the code FEDANDFIT10 at checkout for 10% off your first order! Episode 183 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. I’m really excited about today’s guest. We are introducing you to Jessica Flanigan. She has been a clinical nutritionist for over 20 years. She’s also the author of the book, The Loving Diet: Going Beyond Paleo into the Heart of What Ails You. Her busy private practice incorporates advanced functional medicine skills while also working on a spiritual level as a certified Noetic Field practitioner, who helps her clients discover how they can transform illness from enemy to ally. Oh my goodness. You know, I did practice that, Jessica! {laughs} Transform illness from enemy to ally. She is regularly sought out as a mind-body expert and coach, and has helped thousands of people move away from “fixing through restriction” to healing with love. I so admire your work. I think it’s so important, and I’m honored and thrilled to welcome you to the show. Thank you for coming on, Jessica! Jessica Flanigan: Thanks, Cassy. I’m really excited to be here. I’ve been looking forward to it. Cassy Joy: Oh man, likewise! This is going to be the highlight of my day, for sure. I would love it; could you tell us a little bit more about yourself. Maybe a little bit about your story and how you started doing this important work for the AIP community. Jessica Flanigan: Well, I have been a nutritionist for a number of years. And I have an identical twin sister. And she was diagnosed with Hashimoto’s and celiac. And when she was diagnosed, she contacted me and said; wow, this big thing just happened. What do I do? And when she first got diagnosed, autoimmune paleo didn’t even really exist. It was pre-AIP. AIP was just sort of getting started. So we had followed Datis Kharrazian’s work. Datis Kharrazian, for your listeners who don’t know; he’s a functional neurologist. He just got a PhD. He’s a chiropractor. He’s really a pioneer in the autoimmune movement. So we started following his work. And then AIP came to fruition. So my sister and I worked together; me, helping and supporting her. To go on the autoimmune paleo diet. Which she got great results with. I went on the autoimmune paleo diet because I had the genetics for it. So I really entered into that world, because there were a lot of people who are interested in trying it out and seeing how they felt.

On today's episode, I'm chatting with my dear friend and safer skincare expert Liz Wolfe all about how to heal dry winter skin.  In these cooler months, our skin needs a little extra love, and we're hear to tell you how to support it! We're back with our 182nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 182 Links Visit Liz's website HERE. To find out more about the Baby Making and Beyond online program click HERE. To read Eat the Yolks click HERE. To listen to the Balanced Bites Podcast click HERE. Find out about Beautycounter's Overnight Resurfacing Peel HERE. Find out about Beautycounter's Facial Oils HERE. Find out about Countermatch Intense Moisture Serum HERE. Find out more about Countermatch Adaptive Moisture Lotion HERE. Find recommended Primally Pure products for dry skin HERE. (use the code FEDANDFIT10 for 10% off your first order) Episode 182 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Primally Pure - One of my favorite safer skincare companies, use the code FEDANDFIT10 at checkout for 10% off your first order! Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we are joined by a dear, dear friend of mine. I love her so much, and I look up to her in so many ways. She is the author of the amazing runaway bestseller Eat the Yolks. If you don’t have it, you should absolutely add it to your holiday wish list. Cohost of the Balanced Bites podcast. She’s a safer skincare expert. Y’all; she started talking about this before anyone was talking about it. She is who I learned it all from. And she’s the founder of the new program, Baby Making and Beyond. Talking about none other than the Liz Wolfe. Welcome to the show, Liz! Liz Wolfe: I had to mute myself because I was like; {laughs} runaway bestseller! You're too nice to me. I like you. Cassy Joy: {laughing} That’s what I remember. You just cheer for your friends, and when you come out with something, you sit there and watch on the edge of my seat. I remember watching Eat the Yolks do so well. And I was just like; aahh! Liz Wolfe: We did ok. Yeah, we did alright for a book with that many words in it. {laughs} Cassy Joy: It had a lot of words. I’ll be honest; I think I read 75% of them. Liz Wolfe: It’s ok. Cassy Joy: Maybe I read it all. I feel like I read it all. Liz Wolfe: The good news is there’s an audio book. Right? Cassy Joy: That’s right! Liz Wolfe: You can listen to me read all day. Cassy Joy: And you have the best voice. I want to listen to you all day long. Liz Wolfe: Oh geeze. That’s funny. My kid does not agree. Cassy Joy: {laughs} What you could do, also, if you agree with me. You could tune into the Balanced Bites podcast. Which, Liz cohosts with Diane Sanfilippo. Liz Wolfe: Indeed. Cassy Joy: Well thank you for joining us today. I wanted to chat about; pick your brain {laughs} on safer skincare approach to dry winter skin.

On today's solo episode we're talking how the holidays can be a seamless part of your overall healthy lifestyle, and how you have permission to holiday differently! We're back with our 181st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 181 Sponsors Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Thank you for being here! How nice that is! How nice it is that you decided to be here right now, listening to this show! I’m very honored. Well, allow me to be one of the people wishing you a very happy Thanksgiving, if you are in an area of the world that celebrates Thanksgiving! It’s a really special time of the year, and I wanted to kick off Thanksgiving week. Well, if you have kids, you kicked off Thanksgiving week probably two weeks ago because of all the school activities. {Laughs} But allow me to kick off Thanksgiving week the official Monday before Thanksgiving with a mindset episode. Every once in a while, if you’ve been a longtime listener, you’ve heard several of these episodes over the years. And every once in a while I just like to hop on, and do a quick; how are you doing? How are you doing over there, show. And maybe just offer a little encouragement as the year goes on in different seasons and things. So what I want to talk about today; for those who are looking, maybe, for a way to approach the holidays differently. I want to talk with you. Now, there are some of you listening, and you are probably thinking; nope. Cass, I have my holiday game plan. I do the same thing every year. And I love it. And it makes me tick. And it’s what makes my world go round. That is great. I have no desire to tell you that you are doing it wrong. If it’s working for you, then by golly, it’s working for you and you keep doing it. This episode is meant for those who are kind of nervous about the holiday season. Because maybe they have seen the cycle over the years of; oh my goodness, we’re gearing up for Thanksgiving. Everyone is getting very excited about all the food and all the recipes! And maybe we go in thinking; everything is going to be a cheat day. Or I’m going to use it just as an aside from the way I currently eat my diet. And then we indulge in Thanksgiving, or the Friendsgiving, or the 14 Thanksgivings you attend, if you have a whole bunch of family and friends. What a wonderful, blessed problem to have, right? Then all of a sudden you think; gosh. My cheat day; I don’t know when it started. I don’t know when it ended. So I guess we’re just going to do a cheat month. Oh, now we’re in Christmas cookie season. I’m just going to keep eating all the cookies. They’re for Santa, they’re for the reindeer, we’re going to keep baking them. We’re going to have another big meal after meal after meal after party. And all the cocktails, and all the cookies. And then, next thing you know, December 25th rolls around,

On today's episode, I'm chatting with certified Integrative Nutritional Health Coach and Interior Designer, Anne Garland of Grass Fed Salsa all about actionable steps in creating a non-toxic home.   We're back with our 180th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 180 Links Visit Anne's website HERE. To find out more about the Whole Life Detox series click HERE. Connect with Anne on Instagram HERE. Episode 180 Sponsors Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 180 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics help nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. My name is Cassy Joy Garcia. I am your very excited host! Because today, we are speaking with Anne Garland of Grass Fed Salsa about creating a nontoxic home. Anne is a certified integrative nutritional health coach and interior designer; that’s very cool, who is passionate about whole home and body detox as well as personalized nutrition therapies tailored to the individual. She’s the creator of several online programs and eBooks; including Ditch your Nutritionist, Autoimmune Accomplice, and The Whole Life Detox, which is launching in January! Congrats, girl! When she’s not designing hotels; oh, that is such a cool job! Or creating content for her wellness business and website, Grass Fed Salsa, you can find her snuggling up to her 9-month-old daughter, Gigi, her husband James, and their pups, Coen and Kiki. Welcome to the show, Anne! Anne Garland: Thank you so much! I love being here. This is so exciting. Cassy Joy: This is so exciting for me! Oh my goodness. We have matching babies. Anne Garland: Yes! {laughs} Cassy Joy: {laughing} Anne Garland: They would totally be buddies, I’m sure. Cassy Joy: Oh, I love her name. Gigi, that’s so sweet. Anne Garland: Thanks! It’s her initials, but that’s her nickname. Cassy Joy: I love it. That’s such a cute, cute nickname. Very, very cute. Austin keeps calling Graysen; we call her Gray. And he’s so used to calling Gus Gus-Gus; our dog. Graysen is Gray-Gray. So we’ve got Gus-Gus and Gray-Gray. And I was like; aw, man. I don’t know that I want Gray-Gray to stick! {laughs} Anne Garland: {laughs} Cassy Joy: But it’s cute. Anne Garland: It is cute. Cassy Joy: Ok. Tell us a little bit more about your story. What is your degree in, and how did you get interested in nontoxic home design? Anne Garland: Yeah. I have an undergraduate degree in interior design, and my master’s degree is in human environmental sciences of interior design. So that’s kind of where the interior design aspect of my background started, was all through college and graduate school. And honestly, I was not interested in anything eco-friendly, environmental, because my whole drive behind design school was to graduate and start designing hotels. And just with the research that I had done, designing eco-friendly hotels wasn’t really on the radar at that point. That’s even what my thesis was on,

On today's episode, I'm chatting with Nutritional Therapy Practitioner and entrepreneur, Emily Schromm all about The Body Awareness Project, self-love, and how to make overhauling your health simple and approachable. Emily has such a fun story that I can't wait to share with you!   We're back with our 179th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 179 Links Visit Emily's website HERE. To listen to the Meathead Hippie Podcast click HERE. To find out more about The Body Awareness Project click HERE. To get your own EmPack click HERE. To explore Element Teas click HERE. To visit Platform Strength Gym click HERE. Connect with Emily on Instagram HERE. Episode 179 Sponsors Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 179 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a really special interview. I have been a longtime fan of this incredible lady I get to introduce you to today, in case you didn’t already know her. Her name is Emily Schromm. She’s a personal trainer, nutritional therapy practitioner, and a serial entrepreneur. (entrepreneur. That word; it gets me). Helping others empower themselves by way of food and movement, running online programs at EmilySchromm.com. Her other ventures include her backpack turned weight training invention, the EmPack. I own one; it’s awesome. Her podcast; Meathead Hippie. An herbal tea line, Element Tea. And her newest venture; a 24/7 access strength gym in Rhino, Denver, Platform Strength. Welcome to the show, Emily! Emily Schromm: Yay, thanks for having me! {laughs} That was a long bio; I apologize! Cassy Joy: It actually wasn’t that long. I’ve read much longer ones. And then, when there’s an especially long one, I like to go rogue on people and edit them on the fly. And I think it makes everyone nervous. {laughs} Emily Schromm: Yes, I have done that before. But it’s ok, because then it spices it up, right? We all need some spice in our life. Cassy Joy: It does. It spices it up. I mispronounce things. Everyone lives. {laughs} Emily Schromm: Well thanks so much for having me. I really love the work that you do. It’s been fun to connect, of course, via social media. But now on a podcast, so thanks for having me. Cassy Joy: Yeah! Thank you for making the time to come on. And likewise. I’ve always loved the work that you do. And one of the ones that I especially love, put a couple of asterisks next to it, is your Body Awareness Project. And I would love it if you could tell us a little bit more about yourself. And then I would also love to hear a little bit more about the Body Awareness Project as a tool that you're using to really help guide folks towards a really good place on health. Emily Schromm: For sure. The Body Awareness Project was kind of an extension of these online challenges I’ve ran for 5-6 years. So I started these 21-day programs.

On today's episode, I'm chatting all about how to support adventurous eating in kids with the vivacious Catherine McCord of Weelicious!  We give you simple and practical tips on how to encourage variety from an early age, you won't want to miss this episode.   We're back with our 178th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 178 Links To visit Weelicious click HERE To learn more about One Potato Box click HERE Connect with Catherine on Instagram HERE Episode 178 Sponsors Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 178 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure, natural, Australian honey from the highest-quality beekeeping families. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps improve gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. That’s incredible. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. My name is Cassy Joy Garcia. I am your host today, and always. {laughs} And I’m excited today because one of my online food blogging heroes is joining me. I’m just tickled to welcome Catherine McCord of Weelicious to the show today. If you're not familiar with her, she’s the cofounder of One Potato Box, and she’s also the brains behind Weelicious. Today, we’re going to be chatting about encouraging adventurous eating with the kiddos. Welcome to the show, Catherine! Catherine McCord: Thank you for having me on. I’m thrilled. Cassy Joy: Oh my goodness; I’m thrilled too! Thank you. Welcome to the show. I would love it if you would just kind of tell folks a little bit more about you. About your background. About your wonderful family. And what has really helped hone you into this passion project of encouraging adventurous eating. Catherine McCord: So I started Weelicious, which was my first company, 11 years ago. And it was really based on the fact that I’d gone to culinary school, I knew how to make a gourmet meal working in restaurants, and catering companies. Then I had my son, Kenya, and I was like; I can make a 3-star meal, and I have no idea how to feed a baby or a kid. How to make them a great eater, and get them excited about food. It really became just a blog of my journey, talking to other moms. Trying to understand some of their same struggles. And then as the audience grew, and I had another child, I moved into toddler food and family food. And this idea of one family, one meal. Because that really, to me, is the biggest struggle. As a parent; how do you get your kids to be excited about food? But also make it really easy for you. Cassy Joy: Mm-hmm. That makes a lot of sense. We just welcomed our first little one into the world. Graysen Joy was born in January this past year. And she’s just started eating. And oh, she’s so; it’s so darn sweet. But she’s just started dabbling in some foods. And I can kind of get a glimpse into that future of; because Austin and I. I had this moment of reality set in the other night. I served us up this meal that we were both really excited about; and I thought to myself; I don’t know that this meal would necessarily fly with a toddler. {laughs} So I need to really enjoy that I’ve got ultimately control and say...

On today's episode, I'm chatting CBD Oil 101 with the incredibly intelligent Dr. Jess Peatross!  We deep dive into what CBD oil is, what it can be used for, common myths, and so much more.   We're back with our 177th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 177 Links To learn more about Nourish Medical Center click HERE To learn more about Dr. Jess' Herbal Blends click HERE To find Dr. Jess' website click HERE Connect with Dr. Jess on Instagram HERE Episode 177 Sponsors Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 177 Transcription Cassy Joy: Today’s show is brought to you by Beeotic Honey! Beeotic Honey is 100% pure, natural, Australian honey from the highest-quality beekeeping families. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps improve gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. That’s incredible. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. My name is Cassy Joy Garcia, and I will be your host for today, like every day, here. {laughs} Today I’m really excited about this interview. It’s something I’ve personally been extremely curious about. Because I keep hearing about the wonders of CBD oil, and we are bringing on an expert to talk about it today. We’re speaking with Dr. Jess Peatross. Dr. Jess Peatross: Hi! Yeah, you got it. Cassy Joy: {laughs} I even asked her before we started the show how to say it, and then I immediately forgot. I think I saw something shiny. Maybe the CBD oil could help me with that. {laughs} Dr. Jess Peatross: {laughs} It will help you with that, actually. Cassy Joy: I knew it! So, just I’ll tell you a little bit about her, and then I would love for Dr. Jess to share a little bit more about herself. So, she believes and I love this, that personalized, preventative and functional treatment plans are the next step to revolutionize health care. Disease is much easier to prevent than to cure. Dr. Jess would love to help you heal on every level through inspiration, knowledge, movement, nutrition, and a multi-disciplinary approach. Which means, you are a bird of this feather, Dr. Jess, because that is definitely what we talk about a lot on this show. And the community here can really wrap their heads around it. So welcome to the show! Dr. Jess Peatross: Well thanks for having me. That’s a really warm welcome. And yeah, it sounds like we’re all on the same wavelength as far as healing, taking charge, and being proactive with our health. So that’s my audience, for sure. Thank you guys for having me. Cassy Joy: Of course. Thank you for coming on, and taking the time. I love it. And I really am eager to dive into this. I would love if you could share a little bit about what you do; maybe expand on that a little bit. A little bit about your background, and then I have some questions for you. Dr. Jess Peatross: Sure. So, I’m a conventional medical trained doctor. I’m board certified in internal medicine, until next year. I have to take my boards again, which is a looming cloud. But other than that, when I got out of residency, which was in Louisville, Kentucky, I really started to see, as a hospitalist, that patients really never healed.

On today's episode, I'm talking about 10 environmental stressors that can have an impact on our total load as well as what to do about them. We're back with our 176th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 176 Sponsors Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 176 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Today is just me. You get me and myself. {laughs} Me myself and I. I am going to jump into kind of a healthy lifestyle topic today. We’re going to talk about 10 different environmental stressors. And the point of this episode is definitely not to scare you, ok? The important thing is not to panic, everybody. I just want to say that from the get-go. There are stressors all around us all the time, and the only reason I want to talk about them today is just to add a little bit of perspective. There was an analogy that we use all the time here on the show, and then also within the Fed and Fit Project, when that was up, and then on the blog. We talk a lot about the total load. And that total load that we carry, and the image that it immediately paints in my mind is that of a camel carrying a whole bunch of straw on it’s back. And when we think about our environmental stressors, that adds to our total load. We’re going to go over what some of those could be today. And when we think about some of the not healthy, nourishing foods we’re eating. That adds to the total load that our body has to then negotiate, try to detoxify from, and then heal from. And then we think about maybe age adds to our total load. Maybe how mobile we are adds to our total load. Dehydration can add and slow taking some of those other pieces of straw off. All kinds of things, which can continually add to our total load. And the one we’re going to talk about today; I don’t like to focus on these too much, because a lot of them are there. And they’re just going to be around us. And we just need to make peace with it. So why do we even bring up some of these environmental stressors that are just a part of our world today? One; because maybe there are a couple of things we can tweak, and that’s really exciting. And two, because I think it fuels the fire to want to balance out in other areas of our life. Right? It’s a great reason to then go and maybe tackle some of our stress levels, instead of letting that be a runaway train. It’s a good reason to maybe eat a little bit better. Or maybe workout a little bit more. Or maybe just implement some very general practices that can help us be well overall, because we do live in somewhat of a toxic world. Ok, now that I’ve gotten that off my chest, and hopefully nobody has panicked. Because the important thing is not to panic. {laughs} Let’s jump into some of these. Ten environmental stressors. I’m not going to spend too much time going into the nitty gritty detail, although I do have a lot of notes on the topic. I’ll go over some high level stuff. So, one environmental stressor that I’m sure; I’m going to lump the first two together. Because they’re very similar. We’re going to talk about our cell phones, and we’re going to talk about Wi-Fi EMF. Ok, so what is EMF? Have you heard about this? What the heck is this thing? EMF stands for electric and magnetic fields. These are areas of radiofrequency energy that can include electrical power in various forms of natural and manmade lighting. So this EMF, electric and magnetic fields. They exist all around us all the time. A lot of these have been here since the dawn of time. And of course, we as men are contributing and harnessing a lot of that energy and a lot of the physics and the science behind that to help make life happen for us today in this new age. Via,

On today's episode, I'm talking with the founder of Farmhouse Culture, Kathryn Lukas all about the sauerkraut scoop! We're back with our 175th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 175 Links To order Farmhouse Culture products online or find a retailer near you click HERE. To pre-order Kathryn's upcoming book, The Farmhouse Culture Guide to Fermenting: Crafting Live Cultured Foods and Drinks with 100 Recipes from Kimchi to Kombucha click HERE. Episode 175 Sponsors Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 175 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a very special interview. I’m so excited for you to hear from the incredible Kathryn Lukas. She is the founder of Farmhouse Culture. And I’ll be you’ve heard of them before. If you haven’t; if you don’t have something already tasty in your refrigerator right now. I’m really thrilled to hear from her today, but just to tell you a little bit more before she introduces herself more thoroughly. Kathryn is, like I said, the founder, fermented food leader of Farmhouse Culture. Which is a company started in 2008. She has a rich knowledge of the fermentation process. It started with her love of fresh sauerkraut. Farmhouse Culture is known for it’s organic, probiotic rich offerings like kraut, gut shots; I love those. And fermented vegetables. Lukas’ first book will be released in the summer of 2019. That’s just around the corner. By Ten-Speed press. Oh my goodness. Kathryn, it is such a joy to have you on the show today. Thank you for coming on! Kathryn Lukas: Oh, Cassy, I’m thrilled to be here. Thank you for inviting me. Cassy Joy: Oh my, like I said. We pow-wowed a little bit before I pressed recording. The honor is really mine; I’m thrilled to talk with you. I would love it if you could tell us a little bit more about yourself. And about Farmhouse Culture. And about the big project you're working on right now. Kathryn Lukas: Ok, alright. Well, I’m a California girl who fell in love with a German, and ended up owning a restaurant in Germany and learning how to cook over there. And as a kid, I refused to eat the canned kraut that my grandfather loved to serve every couple of weeks. And I got to Germany, and discovered kraut in a whole different light when a farmer that we bought some of our products from gave me a forkful of fresh kraut from a barrel. Up until that point, even though I knew how to cook, I still didn’t understand that sauerkraut was fermented in a barrel. I just thought it was cabbage in vinegar; because that’s what it tasted like to me. And, when I tasted this fresh kraut, I was blown away. It was one of these moments of just pure love. I couldn’t believe it was the same stuff I had rejected as a kid. So I became fascinated with it. And when I came back to the states, having learned northern European cuisine sort of cooking, to be honest I was a little bored with it. I needed to finish raising my son, also. And I ended up in front of the house management and hated it. I was a food and beverage director down in Carmel, and just hated all of it. I wanted to get back to the kitchen. So I went through a natural chef culinary program, and learned how to ferment. And I remembered that fresh kraut, and it all clicked. And I just went wild. It was like, giving a painter new colors to paint with. That’s what it felt like, having these fermentation flavors. And so, I started fermenting like crazy, and was thinking about what sort; I knew I was going to do another business. I wasn’t sure what it was. And in the meantime, I started selling my sauerkraut through a friends CSA. I was using their cabbage, and they were like; hey,

On today's episode, I'm talking with baby nutrition expert Megan Garcia all about ideal first foods for baby! We're back with our 174th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Learn more about Megan Garcia on her website HERE. Episode 174 Sponsors Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 174 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today I’m joined by a {laughs} I really wanted to say sister from another mister! {laughing} She’s a fellow Garcia. Please forgive my nerdiness. And I’m really excited to chat with her. Her name is Megan Garcia. She is, to tell you really quickly about her, Megan is a mama of two boys. She lives in Los Angeles. She has a master’s degree in traditional Oriental medicine. And is the creator of First Foods and Beyond. When Megan found out she was pregnant with her first baby back in 2011, she began exploring baby health and wellness. Specifically, a baby’s first 1000 days. Her interest in baby health, combined with a big love for all things food and gut related, has become the heart and soul of what she does in her own little corner of the web at MeganGarcia.com. Gosh, that is the second time I tried to mispronounce your last name, which is very embarrassing, because it’s my name, Megan; welcome to the show! Megan Garcia: Thank you! I’m so excited to be here. Cassy Joy: I’m so excited to have you here. This is going to be really fun, and it’s very relevant, because I have an 8-month-old. And I feel like I’m a sponge right now, learning as much as I can about first foods. So thank you so much for taking the time to come on. I would love it if you could tell us a little bit more about yourself. And then we’ll jump into some of these questions. Megan Garcia: Ok. So, I have a background in Chinese medicine. And I talk about herbs and acupuncture a lot in my work, just because it’s kind of a natural way to manage imbalances in the body. But, when I was in school, I did a lot of writing for folks in the health industry. Bloggers and other people. So, when I was doing that, I kind of realized that I wanted to read actual research and science. And I live right next door to UCLA, and that’s where I went to school as an undergrad. So I ended up spending a lot of time on the UCLA campus, reading a lot of research about the gut and the immune system. And that’s how I did my work then. Then I got pregnant, and I continued to do that. I had a baby. And I was interested in pregnancy and nutrition for baby. But it really wasn’t until he was 2 years old that I kind of decided that I wanted to do something of my own. And start blogging, instead of more of a ghost-writing position. More of; this is me, and this is what I think about. So, it turns out that gut health and the immune system, it really has a big role in pregnancy and diet as well. All the different diets that we do, like AIP diet, and paleo, and all of that. It plays a really big role in those first 1000 days of baby’s life. Which would be 9 months of pregnancy, and then the 2 years of your baby’s life. And those 1000 days have a huge impact on the rest of your baby’s life. Not to put pressure on moms; I know we already have enough pressure and mom guilt. But it really helps to have knowledge about what might be the best thing. That’s what I’m really passionate about. Because I feel like there is a lot of pressure we place on ourselves, so there’s room for compassion. And just understanding yourself, and being kind to yourself. But at the same time, there’s also room for legit research knowledge to come into play, and help you make choices in a really easy way. Cassy Joy: I love it. Well I’m all about empowering information.

On today's episode, I'm talking with reverse interviewer Christine about how to break the diet mindset cycle. We're back with our 173rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 173 Sponsors Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 173 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am coming back this week with a reverse interview. I’m getting even more excited about these, because y’all have been writing in, messaging in, all of the ways, smoke signals {laughs} to relay information, virtual, that you are loving reverse interviews. And I’m really glad, because I really, really enjoy them. So, today we are chatting with Christine! And Christine comes to us from good old McKinney, Texas. And she works there for a nonprofit. Welcome to the show, Christine! Christine: Thank you so much for having me. Cassy Joy: Yeah, thanks for taking the time to come on, chat for a little bit. I think you're on your lunch break right now, so thanks for carving out a little time for us. I would love it if you would share a little bit about yourself, and also what you wanted to chat about today. Christine: OK. So like you mentioned, I live in McKinney, Texas. I was born and raised in the Dallas area. So I never really left it. And I work for a nonprofit. I emailed you because I’ve been on my fitness weight loss journey for a really long time now. I’m 23, and I recently got married in January. And was always a very heavy child. My heaviest ever was 205 pounds, when I was going into my freshman year of high school. And at that point, I kind of realized I didn’t always want to be the overweight kid in high school, and what not. So I started going to a gym down the street that my high school had done a joint thing with, where it could be an off-campus PE. So I had a personal trainer for a couple of years. And that really helped a lot. I had a trainer who said he was going to make a runner out of me, and I ran a 10K just this past year. So, the joke was on me in that one. But yes. Since then, I’ve kind of been trying to find things that work well for me. I’ve done a lot of different things that I’ve seen online. From the Bikini Body Guide by Kayla Itsines. And the Tone it Up stuff. And right now, I’ve done calorie-counting, I’ve done macro counting, I’ve done Whole30. I’ve done a little bit of everything. And I have things I like, and I have noticed where I feel like I saw significant progress, but now recently I’ve realized that I think I was actually undereating significantly. So I lost my period, and stuff. So I’m trying to find that place where my healthiest me plan, I guess. And I have your book, and I love it so far. And the journaling has been great. So my biggest thing is; I’ve found that I’ll be really focused for like 3 months, and I’ll see really good progress, and I’ll get really excited. And this happened last summer. I came home from Washington D.C. for my birthday, and I had more of an indulgent weekend. And after that it’s like everything broke. I couldn’t focus anymore. And I started snacking more. And so it’s just been like; I go through these cycles. And I’m really ready to kind of break that whole cycle issue that I have. I have learned what kind of triggers my issues. I’ve found that I definitely snack when I’m bored, or even emotional eating. And I think I have a little bit of body dysphoria, to an extent. So just kind of dealing with all those things. It’s like; I get so frustrated at myself, because I was doing so well, and then I self-sabotaged. So it’s just a really hard thing to keep going through. Cassy Joy: Mm-hmm. I’m nodding my head. And I have a feeling there are lots of other listeners nodding like; y...

On today's episode, I'm talking with Dr. Anna Scott about Indoor Air Quality, tips for improving, and how you can keep it monitored with the Clair! We're back with our 172nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 172 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 172 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a really interesting interview. This is something that I personally find very fascinating. We’re interviewing Dr. Anna Scott. Let me tell you a little bit about her, and then I’m going to pass the baton over so she can expand on that. Dr. Anna Scott is a mathematician and an environmental scientist turned entrepreneur. Her company, Clair, builds air monitoring devices that help everyone breathe easier by letting you know what’s in the air, and what you can do about it. Dr. Anna received her PhD in Atmospheric Science from John’s Hopkins University. Welcome to the show Dr. Anna! Dr. Anna Scott: Thank you, Cassy. Thanks so much for having me. Cassy Joy: Oh my goodness, thank you so much for coming on. Like I said, this really is something that I find very fascinating. But before we get to the nitty-gritty details of indoor air quality, I would love it if you could share a little bit more about yourself. What got you into this industry? What really inspired you? And tell us a little bit more about Clair. Dr. Anna Scott: Yeah. So I’m a scientist by training. In college I studied math, and then I took this course where I started learning about the environment. And I thought; wow, this is pretty cool. So I kept doing that. And I found myself in graduate school, and I was studying atmospheric science. Which means I studied what’s going on in the air around us affects everybody. And I ended up talking to a lot of families while doing that. And one thing that kept coming up is I was sort of explaining things about big, big problems like climate change, and heat waves, and natural disasters. People wanted to know if what they were breathing in the air around them was safe. So that sort of inspired me to dig in a little bit more to finding out about some chemistry in the air. How it affects us, the health effects. And then finally I decided that there wasn’t enough around us to fix this problem. So I got together with a couple of my engineering buddies, and we started making these devices. Cassy Joy: Very neat. Tell me more about these devices. What exactly do they do? Dr. Anna Scott: Yeah. We design devices that measure what’s in the air. So, we target specific types of pollutants that are known to be common problems in the air around you. And we put together a bunch of sensors into a cute little box that can sit in your home, and tell you if those things are at levels that are problematic or not. And our app tells you what to do about it. Cassy Joy: So interesting! So what would you say are some of the qualities. I’m sitting here, of course, in a room. I’m inside. {laughs} Dr. Anna Scott: {laughs} Cassy Joy: It’s one of those, when you first learn about the toxins that can be found in some of our favorite convenience foods, and maybe some of the things that’s in our water. You just start seeing the world as it is. Air quality has not been one that I really ever thought about, outside of maybe mold. Right; that’s one most folks can wrap their heads around. What are some of the common ones that you think are lurking amongst us? The unseen little particles around. And what’s the implication of those on our health? Dr. Anna Scott: Yeah. So, we do think a lot about pollution outdoors.

On today's episode, I'm talking with listener Maggie about how to approach a fitness routine while pregnant! We're back with our 171st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 171 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 171 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am back today by popular demand. Y’all have been writing in, saying, “We want more reverse interviews!” {laughs}. I really have gotten several of these notes, and it’s very exciting. Because today I’m introducing you to Maggie. It’s one of my favorite names. I didn’t tell you this beforehand. But Maggie is joining us. She is an occupational therapist for an in-patient rehab clinic located out of Philadelphia. And I am so excited to welcome you to the show today, Maggie. Thank you for making the time to come on. Maggie: My pleasure. Thanks for having me. Cassy Joy: Of course! And for listeners, just know that we have a little bit of a delay. Bear with us, but it will all be good. Alright, I will pass the baton off to you if you want to tell folks a little bit more about yourself and then we can start our chat. Maggie: Sounds good. So, like Cassy said, I’m living in Philadelphia, PA. Right in the city, which is really neat. I’m 31 years old, and I’m currently going through my first pregnancy. Which is very exciting, and also very scary at the same time. I’m very active on a normal day before being pregnant, and have been a longtime follower of Cassy and all the good stuff you're putting out there, so thanks for that. And I originally reached out to you, I guess during my first trimester, just because I was kind of hitting a wall when it came to exercise and kind of knowing how to navigate this new process. And you just kind of seemed like you had a really good balance. Kind of found a really healthy rhythm of staying active, and having a healthy pregnancy. So I’ve got lots of questions about that today. Cassy Joy: Perfect. Well it’s a great conversation. It’s something I get asked about a lot. So I’m really thrilled to talk with you about it. How far along are you right now? Maggie: I just started 21 weeks. Cassy Joy: Oh my goodness! How exciting! {Laughs} Well, we have a video chat going. You're radiant. You’re absolutely lovely; it’s very exciting. Maggie: {laughs} Thanks. It’s a little warm in here; I think that’s more the issue. Cassy Joy: Isn’t that so funny? People talk about the pregnancy glow, and I was just like; I’m just sweating. I’m sweating. {laughs} Maggie: That’s exactly it. That’s 100% it. {laughs} Cassy Joy: I love it. Well you really do look lovely, and very beautiful. What are some of your questions to kind of get us started then? What’s the first thing you're wondering? Maggie: I think I’ve been having a hard time finding the right information. Especially just for me, as far as there is just so much conflicting information out there when you go searching and hunting, to find reliable and valid information is pretty hard. And there’s just such a wide variety of opinions and advice. So just trying to find the right balance between exercise during pregnancy. So I’m repeatedly told, “You need to take it easy. You need to turn it down a little bit. Go at a conversational pace.” Whatever that means. But then on the other hand, making sure you're exercising, making sure you're being as healthy and doing all the things you used to do is fine. Especially if you're body is used to it. But being that I’m very active on a normal day, that’s just kind of a hard thing for me to wrap my brain around.

On today's episode, I'm talking with Heather of Fit Mama Real Food about how to get kids involved in the kitchen! We're back with our 170th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 170 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 170 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back; I’m interviewing the lovely Heather England. Heather is the blogger behind FitMamaRealFood.com. She is a wife; mom to four little kids, a group fitness instructor, and is passionate about real food. Today I’ve invited her onto the show to talk about how to bring kids into the kitchen. Welcome to the show, Heather! Heather England: Thank you so much for having me, Cassy! It’s just so exciting to be here with you. Cassy Joy: Yeah! Thanks so much for coming on. Heather England: Yeah. Cassy Joy: Heather interviewed me on her podcast; and she was like, how about we chat some more and share about this topic I'm really passionate about. So tell us a little bit more about yourself. How you got into this scene. I know people are always very curious about how do you become a food blogger, and a podcaster and all this sort. And then what specifically has inspired you; you have four littles. So I’m sure that has everything to do with it. But has really inspired this topic of bringing kids into the kitchen to be a passion project of yours? Heather England: Yeah. Well, yes I’m a mom to four. I’ll start with a little bit about me. I’ve been married to my husband; gosh, we just had our 10-year anniversary. We have four kids, ages 6, 4, 2, and 4 months old. And they are so much fun. And so high energy! {laughs} And I really got into blogging shortly after my husband and I got married. So it’s almost been 10 years that I started my blog. And initially it started as just a place for me to share, as I was learning kind of how to be healthy. My husband and I often joke about 10 years ago, we would go to Costco, and we would buy this garlic chicken frozen meal. And that’s the only thing we can remember eating from 10 years ago; although we ate more. It’s amazing to see the journey of how far we’ve come. So my blog started as just a place for me to share my path to becoming a healthier version of myself in both nutrition and movement. And then it’s kind of blossomed into sharing about motherhood, and more of my journey as a group fitness instructor. And cooking with my kids. I love bringing them into the kitchen with me. One, because I think it’s so important to show them where our food comes from. And also so that they can start to be comfortable in the kitchen. And it’s just one of my favorite places to bond with them. They get excited. So I’ve been sharing about that more recently on my blog, as well. And I have more things coming in the near future for that, as well. Cassy Joy: Well that’s exciting! What a tease. Heather England: {laughs} Cassy Joy: I would love it if you could chat a little bit about; let’s say there’s a mama, or a papa, listening out there who is thinking yes. I like this idea. But how do you actually make it happen? Because when you think about dinner time. Maybe it’s a scramble! Maybe you're getting home from work; and you're thinking; are you kidding me? I just need to get dinner on the table before there are any melt downs. What are some first steps for involving your kids in the kitchen right from the get go. Maybe we haven’t really had a whole lot of time to jump in and strategize on our own. So what would you say are some good first timer tips? Heather England: Yeah.

On today's episode, I'm talking with team member Jess Gaertner about a healthy back to school strategy! We're back with our 169th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 169 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 169 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I just tickled to be back here today. It feels like this is; I don’t know. It feels like this is a little bit more of a team meeting. I’ll explain. Jessica Gaertner: It does. Cassy Joy: Doesn’t it? {laughs} So, today I’m joined by the newest Fed and Fit team member, Jessica Gaertner. Jess, you're probably familiar with her. She is the cohost of the Modern Mamas podcast. And, she is the blogger over at Jess Hold the Space Wellness, if you want to check her out. And she has done us the distinct honor of joining team Fed and Fit. She’s going to help us with all kinds of stuff. And Graysen is also joining us today, so it really does feel like a team meeting. She’s been sitting in her exersaucer thing for a grand total of 7 minutes, so we might be maxed out. {laughs} Jessica Gaertner: She is such a trooper though, oh my gosh. She hangs in there for long work days, and I imagine she is going to do fantastic on this podcast episode. She has things to add. I’m sure she has valuable information. Cassy Joy: She does. She’s looking at me right now, like, “Don’t forget that thing we talked about.” {laughs} Ok, anyway. Gus is crying at the door. Everyone is here! It’s really exciting. But what we’re going to do today is, Jess is brand spanking new to the team. And we said welcome to the team Jess. Amber and I are absolutely in the deep end of the pool on trying to get book number two over to the publisher. So we were like; here’s a project. You think you could make this happen tomorrow? {laughs} Jessica Gaertner: {laughs} Cassy Joy: And she obliged, and she’s done a fabulous job. So I wanted to welcome her on the show today to introduce her first big project with team Fed and Fit. We can talk a little bit more about what she’s going to be doing in the future. But her first big project was helping us put together a back to school series for the blog. So I’m very excited about it. For four weeks, she has masterminded with everybody, but she’s really taken the lead on putting out some healthier lunches for kids, healthy lunches for adults. And then some other really great articles. Healthy snacking 101. Ecofriendly school products. We’re going to do an article on DIY lunch meat; your own lunch meat. Things like that. So, that’s going to be throughout the month of August. So if you're listening to this as a replay, then just go back through the blog archives and you can find those. But I wanted to welcome her on the show today so we can kind of walk through it. Give you a little bit of a sneak peak at some of the content coming up. And if you're just thinking; I don’t really have time to wait for all this content all month long, could you please just give me the highlight reel? That’s what we’re going to do today. Jessica Gaertner: I’m so excited. Cassy Joy: Because it’s hard to just sit here and recite. Jessica Gaertner: Right. And that would be kind of boring. Cassy Joy: Yes, that would be boring. I wouldn’t do that to you. Instead, I have myself a bar of dark chocolate and a gluten free beer and a baby. And it’s a Sunday afternoon. We’re just making it work. And I think that’s a good theme for today’s show. We’re just going to make it work. Jessica Gaertner: Absolutely. Cassy Joy: Jess has got some really good insights here. Jess,

On today's episode, I'm talking about how we're adjusting to life since baby! We're back with our 168th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 168 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 168 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Welcome to the show. Today, you get just me. Me, myself, and I. And what we’re going to chat about today is the real-real on how my life has changed in the last 6 months since having a baby! She’s so cute! If you didn’t know it, Austin, my husband and I, welcomed our first little girl. I say that because one day maybe we’ll have more babies. But we welcomed Graysen into the world in January. On January 25, 2018, she made her appearance. I went almost 42 weeks pregnant with her. And if you’d like to read all about her birth story, you can head over to the blog. I have Graysen Joy’s birth story is a blog post here. It’s unabridged {laughs}. So if you like detail, I got you covered. But a question I’ve gotten a lot has been; how is this different since baby, and how is that different since baby. Workouts. Food. Body image. Sleep schedule. How are you doing all of these things? How is your work different? So we thought that it might be a really good opportunity just to hop on; let’s chat about it. I’m going to tell all. Because these are the kinds of things that I was curious about before having a kid. I wanted to know how life; what does it actually look like? How actually is it different? Because you hear so many mixed reviewed, right? And I think personal mindset and personal outlook has a lot to do with how you perceive life as being different after having a kid. After having a baby. So I say that with a caveat, because I still find myself feeling incredibly grateful. I mean, gosh you guys. There are moments every single day. I’m trying not to sound too, too cheeseball. But this is from the bottom of my heart. Every single day, there’s at least one, if not several moments, where I walk in from a different room, and Gray; we call her Gray. Is sitting there with my husband, or with our childcare person. Or with a family member. And I walk in, and I see her, and I think, “Oh my gosh! I have a baby! I can’t believe it! She’s my baby! I had that! My body grew her! Look at her, she’s got this light in her eyes. She’s her own person. She’s so little and cute and sweet and sassy and all those things. I can’t believe that she’s a part of my life.” I guess I wanted to say that, because that’s the context of my perception. Yeah, there are hard days. There are things that are very different that make an impact, of course, on the ease of my life right now. It’s not as easy to do certain things that I got to do before having a kid. But oh my goodness. I still find myself so incredibly grateful for just this enormous blessing that has been bestowed. Children are a gift, and she is the greatest gift. So, say that first. Let’s jump into the nitty gritty. Blah, blah, blah; we get it. You love her. {laughs} Tell me what’s going on. Tell me what’s actually different. So let’s break it up into categories. We’re going to talk about workouts, wardrobe, food, schedule. Overall schedule. We’re going to talk about sleep. My marriage. Friendships with other people. Body image. And work. So if you're curious about any of those things; what it’s like having a 6-month-old; or 0 to 6-month-old, that’s the experience I can speak from. That’s what we’re going to jump into. Today’s show is made possible because of our friends at Thrive Market! Thrive Market is an online market place on a mission to make he...

On today's episode, I'm chatting Lorissa Link, owner and founder of Lorissa's Kitchen! We're back with our 167th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 167 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 167 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am beyond thrilled for today’s interview. I have invited Lorissa Link. She’s the founder of Lorissa’s Kitchen, to the show today. Let me tell you a little bit about her, and then we’ll hear from her. Lorissa created Lorissa’s Kitchen snack brand. She, like so many women today, was busy juggling a career and a family. No matter how busy her day gets, she enjoys the true satisfaction for being there fully for each moment. And real food helps make that happen, because it satisfies the body, the mind, the heart, and soul. When Lorissa founded Lorissa’s Kitchen, she set out to create delicious, healthy snacks that she could take anywhere and keep her family well nourished without sacrificing quality and responsible ingredients that she really cares about. Which is why she so resonates with what we do over here at Fed and Fit. So outside of her career, Lorissa enjoys traveling the world and cooking for her family. Welcome to the show, Lorissa! Lorissa Link: Well thank you so much for having me today! I’m very excited to be here and chat with you. Cassy Joy: Oh my goodness, the pleasure is truly mine. I’m so thrilled for today’s talk. I would love it; I, of course, introduced you very briefly. But will you tell us a little bit more about yourself, and then what interested you in launching Lorissa’s Kitchen? Lorissa Link: Yes, absolutely. Like you said, I’m the founder of Lorissa’s Kitchen. A premium protein snack company, where I’m dedicated to crafting real protein rich snacks that support a full life. I know everybody is busy out there. On a personal note, I’m a mom of 2, expecting our third in December. I’ve been married almost 9 years coming up in august. And of course, we live a busy life, like many other families out there. Trying to juggle family with work and some personal time as well. And that’s what led me into launching Lorissa’s Kitchen. I was pregnant with our first. I started really diving into food labels, and all of the ingredients that were being added to shelf stable products. Even products that are prepped and ready to go. The things that they need to add to them to make them convenient for you just were not aligning with what was important to me. So I wanted to make it easier for other people out there to eat healthy, and not make it such a pain. Long food labels with ingredients that you can’t pronounce are things that we will never have in Lorissa’s Kitchen. So that’s really where everything resonated with me. Cassy Joy: That’s wonderful. You're a girl after my own heart. I think that when I started in the real food world, it was through my own health transformation. And that was about 9 years ago, so I guess right when you got married! {laughs} Lorissa Link: Yep! Cassy Joy: And back then, it was really hard. I’m sure you remember; it was really tough to find food products, convenient products, that I could take with me. Otherwise, I was at home making my own snacks. And that was the only option that we had. So I remember thinking; gosh. One day, there’s going to be somebody that can make something {laughs} that I can take with me. And feel good about. Well, that’s wonderful. And thank you, personally, thank you. I’m thrilled to have these snacks for myself and my family. I’m really curious.

On today's episode, I'm chatting with Dr. Nicole Bullock about menstrual care options, including the Diva Cup, and more. We're back with our 166th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 166 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 166 Links Dr. Nicole Bullock's Website The Diva Cup! Episode 166 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am pretty dang pumped about today’s episode! You guys have been asking that we talk about this for literally years now! {laughs} We’ve been doing this podcast for multiple years, and I’m so excited to introduce you all to Dr. Nicole Bullock. I’m going to read you a little bit about her bio, so I can briefly introduce her. She can do a much better job of it, of course, and then we’ll jump into some really fun Q&A. Nicole has been a practicing OB/GYN in Abilene, Texas since 2011. She graduated medical school in 2004 from the University of North Texas Health Science Center. The Texas College of Osteopathic Medicine. She is now an adjust clinical assistant professor for the UNTHSC. That’s a lot of letters. Dr. Nicole Bullock: I know! {laughing} Cassy Joy: {laughs} And recently finished a graduate certificate in lifestyle medicine. Also through the same program. She is truly passionate about women’s health. Is an active leader in her community. And feels that it is a privilege to give back to her hometown. She’s also been interviewed multiple times with Refinery 29 and the Strategist of New York Magazine. She wrote a guest blog for Diva Cup blog back in 2014, which is one of the things we’re talking about today that’s really been the most requested topic. And it is her goal for her patients to think better, feel better, and live better. She became obsessed with the Diva Cup around 2008-2009, and first contacted them in 2010 when she did the Susan G. Komen 3-day breast cancer walk. She sent an email through their contact link on their website, explaining that she was a huge fan of Diva Cup, and asked if they would sponsor her OB/GYN office team. They said no; but, they sent a few cups to give to patients, and she continued to drop the occasional note just to tell them how much they loved their product. A few years later Sophie asked her to write the blog post about vaginal health, which is what we’re going to talk about today. And that’s how she started her relationship with Sophie Zivku; did I say that right? Dr. Nicole Bullock: I think so. Cassy Joy: OH my gosh. That’s incredible, I got that right. Diva International Communications manager. Fun facts about Nicole; she teaches yoga. She loves CrossFit. She’s a nutrition nerd by hobby. Paleo for 10 years. It’s like we’re sisters. And she married her high school sweetheart. I met mine when I was 18, so almost close to high school. I was close. Welcome! That was such a wonderful intro. Thank you so much for sending it over. Welcome to the show, Nicole! Dr. Nicole Bullock: Thank you, Cassy! This will be so much fun. Cassy Joy: Oh my goodness. I’m so tickled. I’m looking forward to this conversation for a long time. I did a pretty good job, I feel like, of covering the bases. But is there anything else you’d like to tell folks about your background and really what inspired your interests in promoting true women’s wellness in this way? Dr. Nicole Bullock: I think I grew up with parents who were just always interested in overall health. My parents didn’t just run to the doctor or give us antibiotics. In fact, one of my favorite stories to tell; I went to osteopathic medical school,

On today's episode, I'm with reverse listener Erin about some potential things to consider when planning for more babies. Journal Article: Autism Spectrum Disorder and Birth Spacing We're back with our 165th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 165 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 165 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And we are back with another reverse interview. Today is going to be a really interesting conversation. I have personally been really looking forward to it. We are joined today by Erin. Let me tell you a little bit about Erin. She is a Packer fan, born and raised in the great state of Minnesota. She puts her teaching degree to good use working in youth ministry, coaching at a gym, and very recently becoming a Beautycounter consultant. Woop! This January, Erin and her husband welcomed the lovely Emma Joy into the world after a longer than hoped for journey to parenthood. Erin is passionate about understand how treating our bodies well physically, nutritionally, mentally, emotionally, and spiritually, can bring us into more harmony with who we are created to be. Ooh, I’m so excited to talk with you today, Erin! Welcome to the show! Erin: Thanks for having me. I’m excited to chat. Cassy Joy: Oh my gosh, me too! She’s been so patient with me. We’ve gone back and forth and had to reschedule a couple of times. So I really appreciate you carving out some time. Ok, let’s jump right into it! These reverse interviews, I like to just hand the baton over. You’ve got the reins for the show. I know that we’re going to chat about one thing in particular, but if you want to share anything more about yourself, or dive in with any other questions. It’s all yours, girl. Erin: Yeah! I’m excited to chat today. It’s funny. I’ve been listening to this podcast, the Fed and Fit podcast for a while. And kind of seeing your stuff on Instagram. And I remember it was like the picture; your pregnancy announcement of Gus and the little bun in the actual oven. It was probably pretty soon after that I realized I was pregnant. And I was like; oh my gosh! This woman is very similar to me, only in Texas instead of Minnesota. So it’s been cool just to hear about and kind of follow along as we had this pregnancy journey on a very similar timeline. And actually, there was a reverse interview a couple of weeks ago where you talked about how you have some allegiance to the Packers, or whatever. And I was like; oh my gosh. That’s why we can be friends. Because the Packers are the best. Cassy Joy: {laughs} They are the best. Erin: Yeah. It’s funny, my 94-year-old grandmother; or she’s 95. I can’t remember. Is the reason I’m a Packers fan. So I’m technically, on my mom’s side, a first-generation Minnesotan. My mom was born in Wisconsin, my grandma is from Wisconsin. And my husband likes to say that she was a very good brain washer. So she got me on the Packers side young. Cassy Joy: That is so fun. I don’t know if you heard this in that show, but we don’t actually have any ties geographically. Erin: Right. But didn’t you say your dad bought shares for Christmas presents or something? Cassy Joy: Yes. Erin: Or did I make that up? Cassy Joy: Nope. You nailed it. That’s exactly it. In case y’all haven’t heard the story, my dad was blessed with three daughters. And he is just the perfect dad for three strong women. Because we still tossed the football. But I remember me and my sisters, we love college football. We’re all Texas A&M Aggies, and I can really get into some college football.

On today's episode, I'm chatting with our guest about how to stay positive when progress is slow. We're back with our 164th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 164 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Lorissa's Kitchen - for 20% off on Amazon, click HERE and use code "20OFFLK" Episode 164 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back with a reverse interview. If you're unfamiliar with reverse interviews, or you’re new here; people who are longtime listeners of the Fed and Fit podcast are like; who doesn’t know what this is yet?! {laughs} But if you're new here, a reverse interview is where a fabulous Fed and Fit listener writes in with some really good questions, or brings up a really good topic. And instead of answering their questions politely via email like they’ve asked, I instead invite them to come on the show to chat about it. So hopefully our conversation can go a little further and help some other folks. Today I’m joined by the lovely Shelby Love. Isn’t that just the best name. She lives in California. She’s a college student there, studying English Lit. Oh my goodness, that sounds like so much fun. An alter ego of mine would have just loved to study English lit. There weren’t enough hours in the day to study all the things I wanted to learn about. And she has a cat named Walter. I think it’s a great cat name. Welcome to the show, Shelby! Shelby Love: Hello. Cassy Joy: Hi! Thank you so much for making the time to chat today. Shelby Love: Yeah! So, should I just go for it? Cassy Joy: Yeah, go for it girl. Shelby Love: Alright. First, I think I’ll give a little background on how I got to where I am. I have pretty much always struggled with body image, insecurities, those kinds of things. From a little girl all the way to kind of today. That developed into an eating disorder when I was in high school that kind of lasted on an off for about four years. And that eventually ended when I met my husband, and he kind of taught me that certain things aren’t as important as your personality, and who you are. And I kind of stopped following those eating disorder tendencies. I spent about a year doing whatever I wanted. I didn’t work out. I didn’t worry about what I ate. But then after that year, I started to have some health problems that were kind of concerning. I had really unbalanced hormones. I was having joint pain all the time. I gained a lot of weight that I couldn’t lose easily. I was only 19 at the time, so a lot of these health problems were things that my doctor was kind of like; “Wait a second, you're so young. Why are you having these issues?” It ultimately was discovered that these were probably a result of the eating disorder, and I was kind of suggested to start doing a paleo approach to see if I could fix some of these things and reverse some of the problems I was having. And I’ve been doing that for about a year. And it’s definitely been a struggle, which is why I emailed you. Because I was looking for some motivation and kind of some mindset help. I have had some progress. But it’s definitely been minimal. I have seen some decrease in some joint pain, or I’ve noticed some other things. I’m less sensitive to temperature and that kind of stuff. But overall, about a year in, I’m still struggling with my hormone balance. I’m still struggling with weight that I can’t lose. Still dealing with exhaustion and being tired. I’m kind of just; I think this is the right thing to do. I know if I stick with it, health will kind of figure itself out, and these things will heal. But I’m kind of losing motivation.

On today's episode, I'm about 10 unconventional ways to relieve stress. We're back with our 163rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 163 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 163 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And we are back today with an old-fashioned episode for longtime listeners. We are going to dive into a mindset topic. And instead of having somebody on to join me, you get just me! {laughs} I’m pretty pumped about today’s episode. We’re going to talk about 10 unconventional ways to relieve stress. When we think about health and wellness, we know that stress management is a top priority. But when we’re told that we need to manage our stress levels; it almost becomes a self-fulfilling prophesy. Because we start stressing about our stress levels. Or manifest destiny. When we start to be nervous about our stress levels, we start to stress about them a little bit more. Because it’s a difficult topic for us to really have clear direction on. We’re not quite sure; what do we do? It’s very ambiguous. It feels very fuzzy, and it’s hard to really wrap our arms around stress. Do we need to care a little bit less? What is it? Do we need to have a different kind of emotional reactions to different things in our lives? So, instead of saying, “Let’s get on top of our stress.” We’re going to talk about 10 unconventional ways to relieve them. And hopefully there’s something in here for everybody. And even if you're thinking you're not somebody who gets generally stressed out, or if you are somebody who feels pretty calm, cool, and collected on top of things, I still hope there’s something in this episode that maybe resonates with you and maybe you can take away to implement in your own life. Alright. So let’s jump right in. Number one. Unconventional way to relieve stress. Make a donation. It’s interesting, because when we feel stressed out. Or when we are worried, or anxious, the world is about us. Right? It’s me, me, me, me. I think I need more. I need more of this, I need more of that. I need more time. I need more sleep. I need food right now. Whatever it is. I need people to listen to me. I need people to respond. I need to figure out my goals. Whatever it is, we’re stressed for one reason or another. And I’ve found that it’s often because we have planted ourselves at the center of the universe. Which we should be; but that’s really where a lot of the angst comes from. And there’s some unrest there. I have found that when you're feeling stressed out, and it’s all about you, if you make it about somebody else, all of a sudden things feel a little lighter on your plate. And it becomes a little less about you. Some of that worry and that angst is relieved a little bit. So choose an organization that really resonates with you, and give them a donation of either money or time or resources. I have a feeling that when you do that, it will instill, without you really trying to, it will instill a certain sense of perspective and appreciation for where you're at. Today’s show is made possible because of our friends at Thrive Market! Thrive Market is an online market place on a mission to make healthy living easy and affordable for everyone. You can shop for thousands of the best-selling organic foods and natural products at 25-50% below traditional retail prices. Let me tell you what I’m getting from Thrive Market. There are three things that come to mind immediately; number one. Primal Kitchen Foods mayo. It is the mayo that I will always have on hand. It is my absolute favorite.

On today's episode, I'm chatting with Dr. Adrienne about Intuitive Eating, what it really looks like and how we can harness it. We're back with our 162nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 162 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 162 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am thrilled to be chatting with you all today. And a very special guest. Her name is Adrienne Herrenbruck. She is a professor of exercise science. She lives in South Carolina. And she is joining me today to talk about intuitive eating. I’m really excited about this conversation. Welcome to the show, Adrienne. Dr. Adrienne: Hi! Thank you for having me. I’m excited to be here. Cassy Joy: Yeah, thank you so much for joining. Adrienne and I were chatting before we pressed record. I told her that there’s a good chance you’re going to hear babies and whatnot in the background. We have a full house over here. And even though I have one of the best editors, I think, in the world. In case you don’t know; I’m going to give him a shout out. His name is Lang Freeman. He does this more as just a favor for me, but he’s a friend. But if y’all ever hear the band sounds under radio, they had a song. He’s probably going to be; I know he’s going to listen to this part. He’s going to be like; “Oh my gosh, I can’t believe you talked about that!” They had a song on Spiderman; one of the more recent Spiderman movies. Anyway. Hey Lang! Thanks for editing! But even though he’s amazing, we have a full house. So you're probably going to hear doors open. Dogs bark. Babies cry. And all that good stuff in the background. So welcome to real life today, everybody. Ok, now that I have that disclaimer out of the way. I’m so excited to hear from you today, Adrienne. This is a concept, intuitive eating, that I think is become a little bit more of a buzz. And folks are getting a little bit more curious. We nod our hat to it in the Fed and Fit Project, but it’s of course with a slight variation. Because there’s all kinds of intuitive eating concepts out there, and practices. But I’m really excited to hear from you today. So before we get to some of those questions, I would love it if you would share a little bit more about your background. What led you to becoming a professor of exercise science. And really how did you begin eating your own; this version of paleo? Dr. Adrienne: Yeah, sure. Cassy Joy: I think this is a great spot to stop and hear from one of our sponsors. Today’s show is made possible because of our friends at Thrive Market! Thrive Market is an online market place on a mission to make healthy living easy and affordable for everyone. You can shop for thousands of the best-selling organic foods and natural products at 25-50% below traditional retail prices. Filter the catalog of products by values, and dietary preferences. Whether you are paleo, gluten free, raw vegan, or feeding a family. You can shop along 80-plus qualities. Including non-GMO, fair trade certified, BPA free, and more. You can get everything you need, you guys. From non-GMO food, snacks, vitamins, supplements, personal care products, ecofriendly cleaning supplies, safe and nontoxic beauty products, kitchen staples, home goods, organic baby products, kid products, and much, much more. I seriously shop there for so many things. Thrive Market is giving you an extra 25% off your first purchase, plus a free 30-day trial if you head to the link www.ThriveMarket.com/Cassy. That’s 25% off the already low prices that Thrive Market offers over at www.ThriveMarket.

On today's episode, I'm chatting with Dr. Becky Campbell about her new book, the 30-Day Thyroid Reset Plan. We're back with our 161st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 161 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 161 Links Click HERE for Dr. Campbell's book! Episode 161 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. My name is Cassy Joy Garcia and I am your host. Today I am joined by a lovely guest. Today I’m introducing you to Dr. Becky Campbell, who can be found over at DrBeckyCampbell.com. I bet you can remember that one pretty easily. She is the author of a book that is hitting shelves tomorrow. It’s called The 30-Day Thyroid Reset Plan. Subtitle is Disarming The 7 Hidden Triggers That Are Keeping You Sick. I’m so excited to chat with her today and learn all about this book. Welcome to the show Dr. Campbell. Dr. Becky Campbell: Hi Cassy! Thank you so much for having me. I’m so excited. Cassy Joy: Yeah, me too! Thank you for joining us. Well, I gave the tiniest introduction possible, so I would love it if you could tell folks more about yourself, your background, your work, and what led you to write this book. Dr. Becky Campbell: Sure. Probably about 15-ish years ago, I started to just not feel like myself. And I think that’s what I hear from most of my patients now; they don’t feel like themselves anymore. I was gaining weight, and I had never had a weight issue. I felt like I gained 30 pounds overnight. And I was just extremely tired. More tired than I had ever been before. Really making it hard to function. My hair was falling out in clumps, and I didn’t know what was wrong. I started seeing different doctors, and really nobody had any answers for me. And eventually the last thing I probably heard was, “Take this depression medication.” Pretty much telling me it was all in my head. But I knew that it wasn’t. I knew that there was something wrong. I finally met someone who did functional medicine, which I had never heard of before. Which is pretty much a more natural approach to looking at what’s going wrong in the body. Doing thorough testing, and really figuring things out that way rather than listening to symptoms and prescribing medications. Cassy Joy: I think this is a great spot to stop and hear from one of our sponsors. Today’s show is made possible because of our friends at Thrive Market! Thrive Market is an online market place on a mission to make healthy living easy and affordable for everyone. You can shop for thousands of the best-selling organic foods and natural products at 25-50% below traditional retail prices. Filter the catalog of products by values and dietary preferences. Whether you are paleo, gluten free, raw vegan, or feeding a family. You can shop along 80-plus qualities. Including non-GMO, fair trade certified, BPA free, and more. You can get everything you need, you guys. From non-GMO food, snacks, vitamins, supplements, personal care products, ecofriendly cleaning supplies, safe and nontoxic beauty products, kitchen staples, home goods, organic baby products, kid products, and much, much more. I seriously shop there for so many things. Thrive Market is giving you an extra 25% off your first purchase, plus a free 30-day trial if you head to the link www.ThriveMarket.com/Cassy. That’s 25% off the already low prices that Thrive Market offers over at www.ThriveMarket.com/Cassy. Dr. Becky Campbell: So they actually found out that I had a thyroid issue, which other doctors had missed. Just because they weren’t doing very thorough thyroid panels. And it’s really common, actually,

On today's episode, I'm chatting with reverse listener Emily about some good practices to consider when going from employed to self-employed, especially in the field of nutrition consulting. We're back with our 160th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 160 Sponsors Thrive Market - for an EXTRA 25% off your first purchase PLUS a free 30 day trial via THIS link! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 160 Transcription Today’s show is made possible because of our friends at Thrive Market! Thrive Market is an online market place on a mission to make healthy living easy and affordable for everyone. You can shop for thousands of the best-selling organic foods and natural products at 25-50% below traditional retail prices. Filter the catalog of products by values, and dietary preferences. Whether you are paleo, gluten free, raw vegan, or feeding a family. You can shop along 80-plus qualities. Including non-GMO, fair trade certified, BPA free, and more. You can get everything you need, you guys. From non-GMO food, snacks, vitamins, supplements, personal care products, ecofriendly cleaning supplies, safe and nontoxic beauty products, kitchen staples, home goods, organic baby products, kid products, and much, much more. I seriously shop there for so many things. Thrive Market is giving you an extra 25% off your first purchase, plus a free 30-day trial if you head to the link www.ThriveMarket.com/Cassy. That’s 25% off the already low prices that Thrive Market offers over at www.ThriveMarket.com/Cassy. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is another fantastic reverse interview. Today we are joined by Emily. She is a wife and mother, and has been working in the financial industry for almost 10 years. She enjoys running and all things health and wellness. Welcome to the show, Emily! Emily: Thank you! Thank you for having me. Cassy Joy: Yeah, girl! Thank you for coming on. I’m excited to chat today. And I get this impression; it’s like I’m talking to Snow White, because of the birds chirping in the background {laughs}. Emily: Yes, for all the listeners, I’m hiding from my toddler. And the porch seemed like a better avenue than my laundry room. Cassy Joy: I love it. It’s perfect. Get you some fresh air and some birds chirping. That’s so cute. Well, welcome to the show, I’m really excited to jump into our discussion today. But do you want to kick us off with either a little background or a couple of questions? Emily: Absolutely. So I’m excited to be on here today. Basically, I guess what brought me here was I have reached out to you. I’ve been, like you said, in the finance industry for almost a decade. I work for a really great company. But my passions have always lied in health and fitness and nutrition. And so I feel like I’m kind of at this point in my life that I would be interested in changing careers. But the hurdle to pass is, I guess, the transition phase of I have a family. I have a house. And there’s also financial responsibilities that I can’t just avoid. How do you think a transition could be smooth in swapping careers? And entering the nutrition world? Cassy Joy: This is such a great question. And it’s one that I find myself talking about often with some of my friends that I consider peers and colleagues in this industry. Because it seems like such a mystery. Having gone through it myself. So to give a little background information on my experience swapping careers and jumping into nutrition. It’s not; and you would want to be self-employed in that, right Emily? Emily: Yes. Cassy Joy: So, when you go from, let’s say for example, folks listening.

On today's episode, I'm chatting with Liz Wolfe about Pregnancy Best Practices. We're back with our 159th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 159 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 159 Links Real Food Liz the website! Liz's book: Eat the Yolks Baby Making and Beyond Episode 159 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www. WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am so excited to have you here, welcoming dear friend and trusted mentor, Liz Wolfe back onto the show. Today we’re talking about pregnancy best practices. And just in case you missed part one, today I will reread you her bio and I will reintroduce you to her. But I also recommend that you listen to that first episode. There’s going to be a lot of good nuggets there, as well. So to tell you briefly; Liz is an author, podcaster, parent, and nutritional therapy practitioner who is passionate about real food, safe beauty, and healthy families. She’s the author of the Wallstreet Journal bestseller Eat the Yolks, The Purely Primal Skincare Guide, and she’s currently working, three years in, on a comprehensive program called Baby Making and Beyond. Which will give parents and parents to be everything they need to know how to thrive through fertility, pregnancy, and parenthood. Welcome to the show, Liz! Liz Wolfe: Hi! How are you? Cassy Joy: Good! {laughs} Liz Wolfe: {laughs} Cassy Joy: You did such a good job of sounding fresh. {laughing} In all honestly, we recorded these back to back, so I applaud you for that. I have no smoke and mirrors here. I like to share it all. {laughing} Liz Wolfe: {laughs} Cassy Joy: Oh man. Ok I’m excited about today’s episode. Again, this is another one of those things where I’ve had questions. And I try to limit when I reach out to Liz. Because you don’t want to be that person that’s texting constantly. “What do you think about this?” {laughs} Liz Wolfe: You can be that person, Cassy. Of anyone. You can be that person. Cassy Joy: I’ve done it on occasion. But we’re going to talk about pregnancy best practices today. Which is very apropos, I am currently with baby in belly. So I have had to learn a lot of this. Something about this industry and this world. I was decidedly ignorant going into it in a lot of ways. I knew enough to be dangerous. Liz Wolfe: {laughing} Cassy Joy: Because part of that is my job. As a nutrition consultant, and just being aware of the body in general. I knew a good amount. But not to the level of curiosity that I would want applied to my own experience, if that makes any sense? Liz Wolfe: Yeah.

On today's episode, I'm chatting with Liz Wolfe about Pre-Conception Best Practices. We're back with our 158th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 158 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 158 Links Real Food Liz the website! Liz's book: Eat the Yolks Baby Making and Beyond Episode 158 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www. WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am especially excited about today’s episode. I’m chatting with dear friend, Liz Wolfe, about preconception best practices. I’m going to quickly introduce you to her, and then I’ll pass the baton off to Liz. Because she can talk about herself better than I can! {laughs} Liz Wolfe: {laughs} Cassy Joy: She is an author, podcaster, parent, and nutritional therapy practitioner who is passionate about real food, safe beauty, and healthy families. She’s the author of the Wallstreet Journal bestseller Eat the Yolks, The Purely Primal Skincare Guide, and she’s currently working, three years in, on a comprehensive program called Baby Making and Beyond. Which will give parents and parents to be everything they need to know how to thrive through fertility, pregnancy, and parenthood. Welcome to the show, Liz! Liz Wolfe: Thanks for having me! I’m glad we finally got this on the books and it’s working out beautifully so far. Cassy Joy: It is! I’m so excited. I think I probably started chatting with Liz about wanting to come on the show, and pick her brain on these topics, way before I conceived. {laughs} Liz Wolfe: {laughs} Cassy Joy: And now, we’re recording this podcast in advance so I’m not quite sure when it will air. But there’s a really good change we’ve got a little nugget on the ground by the time this is on the airwaves. Liz Wolfe: Oh my gosh. I can’t wait. I’m sure you can’t wait. Oh, did I tell you I put a little something-something special in the mail for you yesterday? Cassy Joy: You did?! Liz Wolfe: I did. I’m so excited for you to get it. Cassy Joy: Aww, that’s so nice. You're the best. Liz Wolfe: Well, it’s not really for you. It’s for the baby. Cassy Joy: It’s for the baby. Liz Wolfe: Yeah. Cassy Joy: That’s even better. I’m at that point now; so this is the week before Christmas. And my mom was asking, “What can I get you for Christmas?” I’m like, “Anything for the baby.” {laughs} Liz Wolfe: Yep. Yep. Cassy Joy: It’s like, I guess I’m officially a parent! Liz Wolfe: You are officially a parent. You do not matter anymore. And I mean that in the best way possible! {laughs} Cassy Joy: {laughs} I love it. I love it. Oh man. Ok.

On today's episode, I'm chatting with listener Lynette about how to stock up her pantry and freezer with budget-friendly options. We're back with our 157th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 157 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 157 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www. WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a reverse interview. Just as a refresher, in case maybe it’s one of your first reverse interviews. A lovely Fed and Fit listener or reader writes in with a great question, and instead of politely answering their question, I ask to book them on the podcast so we can chat about it. So today we are joined by Lynette. Lynette lives in a teeny tiny town in Nebraska. She is a stay at home mom full time. And we’re birds of a feather, because right now I’m holding a tiny little baby myself. {laughs} So she might make an appearance on today’s show. But it’ll be good. It’s going to be a family affair. Welcome to the show, Lynette! Lynette: Thank you so much! I’m really excited. Cassy Joy: I’m really excited to have you on here, as well. And just in case y’all are listening; if there’s any kind of a weird sound quality, know that we did our best to get it right. But I think it’s just going to be a cool conversation, so bear with us. Lynette, I know you have a couple of questions for us, but I would love it if you would tell folks a little bit more about yourself and your background and what really drew you to this healthier, real food lifestyle. Lynette: Ok! Yeah, great. I’m actually born and raised in Minnesota. We moved to Nebraska probably about 5 years ago. And I guess my healthier lifestyle kind of had to do with it. I was diagnosed with PCOS, which is polycystic ovarian syndrome. And for people that don’t know what that is, it’s basically more of just a hormonal thing. I was struggling with infertility issues. I had suffered a couple of miscarriages. And my husband and I had decided that we needed a fresh start. And it was kind of like sticking a pin in a map and just picking a place. And we ended up here in Nebraska. So all of our family is still back in Minnesota. So here we are, in the middle of nowhere. Which kind of leads to my question here. For PCOS, like I said it’s more of a hormonal issue. There’s no clear medication or treatment that you really take for it. It’s basically just lifestyle changes. And through all my research with it, I stumbled onto the world of paleo. Because it really messes with your insulin, is a big thing. I was on metformin for a while. Which is a medication for people with diabetes.

On today's episode, I'm chatting with listener Kendra about how to optimize nutrition while pregnant. We're back with our 156th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 156 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 156 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www.WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am thrilled to have you all with me today. Today is a special interview, because it’s a reverse interview. What the heck is a reverse interview? If you're a new listener here, I’ll briefly describe it. It’s where Fed and Fit listener, reader {laughs} I was going to say follower, someone who follows the work in some regard. Whether it’s the podcast, the book, or the blog, or online writes in with a really great question. And instead of politely answering their question, like they’ve asked me to via email, I instead turn the table and invite them to come onto the podcast so they can ask me on a recording. With the hopes that the conversation then benefits a bunch of folks. And I have a feeling today’s will. So today we’re chatting with Kendra. She lives in Green Bay, Wisconsin. Welcome to the show! Kendra: Thank you! I’m so excited to be on. Thank you for having me. Cassy Joy: Thank you so much for making the time to come on. I’m thrilled to chat with you. I was going to ask her before I started recording; are you a Packers fan? Kendra: It’s actually a funny story. I’m originally from Minnesota, and my teenage rebellion I always say is that I became a Packers fan, because my whole family is Vikings fan. So it’s kind of ironic that my husband and I ended up moving to Green Bay last year for his job. So I am a Packer fan in a divided household in Green Bay. {laughs} Cassy Joy: Oh, that is hysterical! I am a Packers fan with no ties to Green Bay at all. {laughs} Kendra: {laughs} That was me until last year. And then randomly we just ended up moving here. Cassy Joy: That is so funny. We were always; I might have shared this story before. Sorry about the tangent. I just; they have a special place in my heart. My family, there’s three of us girls. We all went to Texas A&M University. And we all really love college football. That is my jam. But as soon as college football season was over, my sisters and I kind of became disinterested in sports. {laughs} And my dad; it was just so funny because he really loved those football days when we’d all get together and watch a game together. And it was several years ago, Green Bay opened up a portion of their shares. And they’re more so just tokens that you can go and buy a portion of the Green Bay Pack. Anyway,

On today's episode, I'm chatting with one of the owners of Branch Basics, Marilee Nelson about how to transition your home over to safer cleaning products. We're back with our 155th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 155 Links Click HERE to learn more and use the code FedandFit15 for 15% off through May 22nd, 2018 Episode 155 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 155 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www.WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is part 2 of the Branch Basics story. We are hearing from Merilee Nelson again. Last week we heard about her incredible story, and if you missed it, I highly recommend you go look up episode number 154 of the Fed and Fit Project to check it out. Today we’re hearing from her about how to create a healthier home using safer cleaning products. Cassy Joy: Can you tell our listeners a little bit more about Branch Basics? What y’all do? And what you offer? Merilee Nelson: Yes. We are a company that is completely driven by our mission. The three founders; Allison Evans, my niece; her best friend Kelly, and myself. We all have what I would call a raging passion to inspire. To motivate. And empower people with information that can transform their lives. So it’s our intent, and it’s our core information that sets us apart from other companies that might be selling cleaning products. We do features a nontoxic, versatile, powerful, economic cleaning concentrate that can replace virtually all the harmful products in the home. And I know that sounds, maybe, what? Cassy Joy: It’s the real deal. I will tell you guys; I use it, and she is not joking. You need a bottle of this concentrate, and it pretty much replaces, like you said, virtually everything that we were using. Merilee Nelson: Yep. But this product is only a vehicle, or a platform for our message. If people get our message, they have the power to go out and buy the safe products they want. If they choose ours, that’s a bonus to us. But our desire is to create an army of people that eat real food and create healthy homes. Driven not by fear, but empowered by knowledge. And our goal is to make information that impacts health available and simple to implement. So we are redefining clean. Cleaning your home is one of the most important things you can do for your family. Because, what you clean with, how you clean, and what you have in your home affects the air quality. And that, in turn, affects family health. So we start with our focus; how you define clean impacts your decision-making process. For example; if your idea of a clean house is based on how yo...

On today's episode, I'm chatting with one of the owners of Branch Basics, Marilee Nelson! It's an incredibly inspiring story of love, determination, and positive rebellion. We're back with our 154th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 154 Links Marilee's Full Story Click HERE to learn more and use the code FedandFit15 for 15% off through May 22nd, 2018 Episode 154 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 154 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www.WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I wanted to let you know that today we’re hearing from Marilee Nelson, one of the owners and founders of Branch Basics. Branch Basics works to bring you the world’s safest, natural, nontoxic cleaning products. And today’s episode is a special one. Marilee and I actually recorded this thinking we would fit it all into one show. But the conversation was so great that we just kept chatting. And instead of cutting it down, we wanted to divide it up and give you two full episodes. So on today’s show, we’re talking with Marilee and we’re hearing about her incredible story. I think you guys are really going to enjoy hearing this from Marilee. And then next week, we’re going to talk about Branch Basics specifically, and how you can really help to create a healthier home using safer products. So without further ado, let’s get into the show. Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And you guys; we’re back. {laughs} I am; baby girl Graysen Joy is here. And she’s hanging out with my mom right now while I can do a little few recordings. We’re dipping my toe back in, like I said last week on coming back from my maternity leave. And coming back with my first interview, and I could not be more excited about today’s conversation. It’s a real honor to introduce you guys to this incredible woman, and this fantastic company. I am a customer. I am a fan. And I want to shout your story from the rooftops. But instead I’m going to have you do it! I’m welcoming today Merilee Nelson today to the show. She is one of the founders of Branch Basics. And she has a fantastic story. And I could go into a little bit of it, but what I just told Merilee is I think it’s best coming from her. You can read her full story online. And of course, we’ll include links to everything in the show notes. But without further ado, welcome to the show, Merilee. Merilee Nelson: Oh, thank you so much. I’m just so grateful to you for the privilege and sharing. Especially since you just have a new baby. That’s such an exciting time. In my life,

On today's episode, I'm answering your questions about nutrition, safer skincare, and a healthier home. We're back with our 153rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 153 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 153 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www.WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we are back with the fourth and final installment of listener Q&A. So, let’s go ahead and jump right into it. In case you missed the first three installments, we talked about everything from mindset, to business ideas, lots of baby questions, pregnancy questions, postpartum fitness, pregnancy nutrition, and so on and so forth. Today, we are zeroing in on specific questions about nutrition and questions about safer skin care. Obviously, two of my primary passions. {laughs} So let’s get into it. Our first question is from Paleo Mrs. She’s asking; “How do you feel about bulletproof coffee, and intermittent fasting?” This is a great question. I actually get both of these questions pretty often, which is kind of funny, because they’re so specific. When it comes to bulletproof coffee, I have no problem with it. But I also don’t see it as a cure-all in a lot of ways. Every once in a while, a new product will pop up and it’s the new must-have, because it will help solve XYZ. And I’m always cautious of things that claim to solve a lot of things, especially if they’re food products. Bulletproof coffee, for those of you who aren’t familiar, the homemade variety is where you take some butter or coconut oil, some sort of a really great fat. You put it in with your hot coffee, stay with me, it’s delicious. {laughs} And then you can add, if you really want to get fancy, I’ve made it with collagen peptides. I’ll throw those in there, which are really great for hair and nail and skin growth. Some maple syrup is what I personally like to sweeten my coffee with. It’s delicious, you should try it if you are looking for a safer sweetener. And I like to put a little cream in my coffee, and then sometimes I’ll also add in some sort of a spice. Whether it’s a cinnamon. Primal Palate has a bunch of really wonderful sweet blends, like a gingersnap blend. I’ll sprinkle a little bit of that in there. And you blend it up. And what you get is a really delicious latte type of beverage. And it has a nice foamy top. It’s just wonderful. And because you added that butter, or that coconut oil or whatever your chosen fat was; ghee. You blend it in, you're able to start the day with some healthy fats in your stomach while you're drinking your coffee. And some folks really like it for a lot of reasons.

On today's episode, I'm answering your questions about mindset, cooking, Gus, and business. We're back with our 152nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 152 Sponsors Wine Fellas - use the code "fedandfit" for $10-off your first wine club shipment! Fab Fit Fun - use coupon code "FEDFIT " at fabfitfun.com for $10 off your first box! Episode 152 Transcription Today’s show is brought to you by my friends at Wine Fellas! Wine Fellas is your wine club for small allocation, hard to find, natural wines from around the world. They specialize in organic and biodynamic wines that are made using traditional wine making methods, but with minimal interventions. They’re free of added sugar and chemical additives. They’re low in sulfites. They’re bottling the wine world describes as “natural wines.” These are wines as they were meant to be enjoyed, with nothing standing between you and pure, expressive fruit. What I love most about Wine Fellas, aside from the fact that they only source the best, natural wines in the world, but they also go the extra mile by giving you a fact sheet on each bottle that contains authentic alcohol content, residual sugars, sulfur dioxide in parts per million, pH, and acidity. Learn more about Wine Fellas by visiting them at www.WineFellas.com. Be sure to use the code Fed and Fit for $10 off your first wine club shipment. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am thrilled to be back again this week. If you are new here, welcome. Every once in a while; gosh, once in a blue moon. I cannot say once in a while, because I think this may be the second time I’ve done this in the history of this podcast. 152 episodes in. So once in a blue moon, we will do a listener Q&A. And this last round, being the second time I’ve done it in the history of this podcast, y’all submitted so many wonderful questions. And I am apparently very long winded that we had to break it up into several parts. So we’re back with part three of this listener Q&A. And I’m thrilled to get into it. So I’ll just go ahead and jump right in. If you missed the first two parts, just to rewind really quickly. We talked about pregnancy, pregnancy fitness, postpartum, and baby. And todays we’re going to dive into some of your business questions. Some cooking questions. Fitness. Just overall fitness. Gus, and mindset. And then next week; not next week. Several weeks from now we’ll round it all out. We’ll chat about nutrition and safer skin care. Alrighty, let’s jump in. This first question is a business question from Janie Taylor. And she said, “I just started listening to your podcast, and was surprised to learn you actually started with a cohost! When did you make the switch to host it solo, and why?” Charissa! Yeah, she was my cohost. This podcast would not have existed if it hadn’t been for Charissa. She; let’s see. If you rewind, I think we recorded a good; I think we made it into the 50s. I don’t know how many episodes we recorded together. But she is a friend of mine, and came up to me one day. We were at PaleoFx and she said; Cassy, why don’t you have a podcast? And I think my response was; what? Me? I didn’t even know I could do one. She’s like, I think you should! And I was so nervous about doing a podcast at first because it felt like I needed someone to give me permission to do it. But she saw some potential in it. She is one of those people that is so gifted at really just identifying; seeing what other folks don’t see and seeing really cool opportunities. So she put that on me, told me to think about. She said; if it would make you more comfortable, I’d love to host it with you. And of course I did not want to go into it alone at first. So that’s what we did.